Weekly Workouts

  Kimberly Renee Shah
  • Home
  • About
    • KIMBERLY'S BIO >
      • WRITING
      • PHOTOS
      • PRESS
  • NJOY LIFESTYLE
  • SERVICES
  • CONTACT

T-Power DASH #3

3/19/2015

0 Comments

 
Starting the with the incline on the treadmill between 1-2%, and using this incline through each running set.

1.  Running Interval Round
2.  Elbow Plank with Small Leg Circles
3.  Running Interval Round
4.  Spider Man Push-Ups
5.  Running Interval Round
6.  V-Sit-Ups

TPowerDASH is Tabata class that incorporates high intensity running intervals with body weight strength exercises.  Tabata intervals always consist of sets of 8 intervals, done for 20 seconds with 10 second rests in-between, at the highest intensity that can consistently be held.  1 minute rests are given between sets.



Strength exercises are in video below...
0 Comments

sHEER pOWER cYCLE #3

3/17/2015

0 Comments

 
Song
1
2

3
4
5
6
7-8
9
10
11
12

13
14
Ride - 5 Challenges
Warm-Up
3 x 2' continuous sets traveling further through each
Intermission - Short Rest
4 x .25 distance intervals/start every 1:15
BIG HILL sprints - 25", 15", 1:00, 20"
RECOVERY
4 x 1' Sprints with 1' Recovery
Rest and Aerobic Build
POWER - BIGGEST WATTS 3 x 20"
Recover
Hill - seated 60 RPM, 3 x 50" 70-80 RPM same resistance
.50 distance intervals, start as a team, 2-3
Cool-Down


0 Comments

T-Power DASH #2

3/12/2015

0 Comments

 
TPowerDASH is Tabata class that incorporates high intensity running intervals with body weight strength exercises.  Tabata intervals always consist of sets of 8 intervals, done for 20 seconds with 10 second rests in-between, at the highest intensity that can consistently be held.  1 minute rests are given between sets.


Incline 1-2% on each running round
1. Run
2. Side Plank Hip Raises 
3. Run
4. Elbow Plank Jumping Jacks (regression - toe taps)
5. Run
6. Elbow to Standard Plank Push-Ups

click on video below to see exercises...
0 Comments

T-Power DASH #1

3/5/2015

0 Comments

 
TPowerDASH is a Tabata class that incorporates high intensity running intervals with body weight strength exercises.  Tabata intervals always consist of sets of 8 intervals, done for 20 seconds with 10 second rests in-between, at the highest intensity that can consistently be held.  1 minute rests are given between sets.

1.  Running at 3% incline

2. 
Low Standing Side to Side Lateral Lunges
3.  Running at 5% incline
4.  Plank See-Saw
5.  Running at 7% incline
6.  
Sit and Stand - starting from standing position, sit on the ground, lay back and reverse into a sit-up and stand up.  Goal: not using hands to stand up.  Extra: add vertical jump once in standing position.

Exercises on video...
0 Comments

SHEER POWER CYCLE #1

3/3/2015

0 Comments

 
Songs
1
2
3
4

5
6
7
8

9

10
11
12
13
14

15
Ride
Warm-Up
Pre-Set - focus on cadence and intensity
Hill - Every 2' travel further continuous
Flat - 2 x 30" sprints - 2nd' travel further than 1st
Hill - Every 1' travel further continous
Hill - Power, biggest WATTS 3 x 15"
RECOVERY 
Flat - 2 x 30" sprints - 2nd' travel further than 1st
Flat - 30" measure distance sprint, recovery, then sprint twice that distance
As hard as you can Aerobic
RECOVER
As hard as you can Aerobic + Surges
1 mile Hill Sprint
Flat - 2 x 30" sprints - 2nd' travel further than 1st
Cool-Down
0 Comments
<<Previous

    RSS Feed

    Archives

    March 2015
    February 2015

    Categories

    All
    SHEERpower Cycle
    T PowerDASH
    T-PowerDASH



social
contact
email
Mumbai, Maharashtra, India
Content Copyright 2020.  Kimberly Shah.  All Rights Reserved.
Contact for permission to use any content on this site, including photos.
  • Home
  • About
    • KIMBERLY'S BIO >
      • WRITING
      • PHOTOS
      • PRESS
  • NJOY LIFESTYLE
  • SERVICES
  • CONTACT