Sunday 12/13.... WORKOUT # 2!!!

I am on a business trip, got to Houston early with plenty of time to kill late this afternoon and the hotel had a decent gym in it (for a change!), so I decided to hit the gym again today!

A1) Incline Dumbell Flys ..... (45 lb) .... 3 sets of 12 (supersetted with)
A2) One Arm Dumbell Rows (45 lb) .....3 sets of 12 ... rest 30 sec. then...
A3) Divebomber pushups (bodyweight)...3 sets of 12 ... rest 30 sec. then repeat cycle

***How to do divebomber pushups: http://www.youtube.com/watch?v=eZe3j8CiWNQ

B1) Alternating Dumbell Curls ...(30 lb) ... 4 sets of 10 (supersetted with)
B2) Tricep (Diamond Pushups ....................4 sets of 10

***How to do diamond pushups: http://www.youtube.com/watch?v=hFNIy0LTnKM

**Finished with a 15-min. Treadmill workout (explanation below)

Interval training is great for a short, intense fat burning workout but personally I do not like sprints followed by walking, followed by sprints again, etc., etc.

My version offers the same benefit but it's less monotonous, here goes:

You "climb up" in speed over a 5 min. period, stay steady for 5 min. and follow that with a descending climb for 5 min. Here is what I did today:
This was a Precor treadmill, elevation was set at 2.5 grade during climb up and steady state period. I reduced elevation to 1.5 as I was descending for the final 5 minutes.

5 min climb UP:
walk- 1 min at 4 mph
walk- 1 min at 4.2 mph
walk- 1 min at 4.5 mph
jog-- 1 min at 5 mph
jog-- 1 min at 5.2 mph

5 min steady state (run)
run-- 1 min at 5.5 mph
run-- 1 min at 5.8 mph
run-- 3 min. at 6.0 mph

5 min descending down
jog-- 1 min at 5.0 mph
walk- 1 min at 4.5 mph
walk- 1 min at 4.2 mph
walk- 1 min at 4.0 mph
walk- 1 min at 3.5 mph

That's it... it offered a nice warmup period, a period where my HR was high (during the run) and then it offered ample cool down..... in 15 minutes I burned 166 calories! ** I will offer more helpful fitness and fat burning tips in the near future... THE KEY IS TO START TODAY.... AND STAY CONSISTENT.... I WILL EVEN BE WORKING OUT ON X-MAS DAY!