Well today was Day 2 of Ashley Conrad’s 21 day Clutch Cut from Bodybuilding.com. It was an only cardio day today…no weight training. Here’s a look at how the cardio was designed for today.
HIIT TRAINING: Repeat the circuit 10x
Walk (1 minute)
Jog (30 seconds)
SPRINT (1 minute)
I personally think the best way to do sprints is outdoors because your body can change speeds MUCH faster than a treadmill can adjust speeds. Plus, it adds in some unexpected inclines from the natural raises in the road which you may have not set when on the treadmill.
I knew I was going to do my sprints outside today and since it was in the 80’s, HOT AND HUMID in Indianapolis today, I waited until around 7pm to do them so it was a little cooler.
So….I want to show you guys an AWESOME app that rocks my socks off and helps with HIIT / Interval training. The app is called Seconds Pro – Interval Timer. It was $4.99 in the iTunes store but SOOO worth it.
You can set up all your intervals and choose from your own music. Whenever an interval changes, you can have it beep or vibrate to alert you to switch speeds.
Since there were three different speeds to each circuit, there were a total of 30 intervals.
I sprinted my frickin ass off tonight. Holy hell. I was also really sore from yesterdays Day 1 workout so it was tough in the beginning. Make sure to do a warm up before this sucker!
So within the 10 circuits for today’s workout, I logged 2.18 miles according to my Nike Plus. Yeah I’m a TOTAL tech geek if you can’t tell! I had my Nike Plus app going as well as my Seconds Pro app. What can I say…I like to have immediate feedback after I worked my ass off!!
Oh yeah..I guess I had 3 gadgets going…wow I AM a bid ridiculous! How could I forget my Polar Heart Rate Monitor? It’s seriously my sidekick and I feel naked when I work out without it.
- Workout Time: 26:52 (I left it running a little afterwards during my cool down aka crawling back to my house)
- Calories: 295
- Average Heart Rate: 167
- Maximum Heart Rate: 187 (holy crap!)
I finished up my workout with a delicious chocolate IsaLean pro shake to recover.
Tomorrow I have a scheduled rest day according to the plan.
If you’re doing the Clutch Cut as well, how did you like Day 2?