Set your Gymboss to 1 minute intervals for 10 repeats.
Start a set when you push the START button and at every minute alarm do a set with the other leg.
Hold a 5 or 10 pound dumbell in front with straight arms for balance. I do 10 reps but do what you are comfortable with.
This is easy on the back and a good change of pace from regular squats, and a great butt toner girls!
Training with others makes a run more fun, more competitive, AND makes you run when you may have found excuses not to. It is also great to run with friends or loved ones, however, when the experience level or pace of the runners is different, it can be frustrating.
The solution just may be interval training, proven to be more effective than steady state to increase your aerobic and anaerobic capacity, as well as calorie burning, not to mention that interval training will make your run less redundant or boring.
The GYMBOSS Max’s ability to time multiple intervals, will allow you to run intervals with runners of different ability levels. Here is a sample of a 2 minute run interval with a 1 minute walk using the Max:
Set 3 intervals:
01:00 Both people walk this interval.
00:15 Slow runner starts running.
01:45 Faster runner starts running and tries to catch other before end of interval.
Repeat 10 times
Summary, after the 1 minute walk, slower runner will start running and have a 15 second lead and should try to keep this lead through the entire 2 minute training interval. Second runner starts after the 15 second alarm and will attempt to pass the first runner before the interval is completed. Both runners should reach the end of the run interval at the same point where you will begin the 1 minute walk recovery interval. You will spend much of the training session together AND have a competitive as well as productive training session! Adjust the 15 second interval as necessary to keep the finish of each training interval competitive.
Don’t forget the warm-up and cool down.
My days are busy so I have to be in total control of my time, I’d be lost without my Gymboss!
When I wake up I do 10 minutes of movement to wake up. Bike, walk, treadmill or anything else. I prefer to not look at the clock, 05:00 x 2, gives 5 minutes out and 5 minutes back.
Stopwatch used for our morning slalom water-ski session.
01:00/02:00 x 10 repeats run/walk intervals with my daughter (a 400M runner).
Breakfast – oatmeal – 3 minute repeats – I do other things while this is cooking and without the alarms I would burn it every time.
1 cup water with sliced banana medhigh for 3 minutes
Reduce to medium and add oatmeal for 3 minutes
Add frozen or fresh blueberries for 3 minutes
Turn off and let sit with lid on 3 minutes. Eat!
15:00 minute countdown for my afternoon nap.
My garage/gym is a pigsty, 15:00 countdown to get as much done as I can in 15 minutes. I work best under pressure and use this for my house as well or anything I do not like to do! I did this blog using my Gymboss to allocate 15 minutes to pressure me to get it done!
My weightlifting workout – 01:30 x 20 repeats –start a set at every alarm; this will yield 20 sets in 30 minutes.
Dinner – my traditional blackened salmon , broil 03:00 minutes, flip, broil another 02:30 and ready to eat. If I cook steaks on the grill I set 05:00 minute intervals, turn every 5 minutes, mine go 2 intervals, my woman likes it well so her’s gets 3, perfect every time! During the cooking I am doing other preps and I would burn them every time without my Gymboss.
Stretch before bed, 00:35 x 16 repeats, you get 5 seconds to get in position, hold for 30, change position every alarm.
Whether you are recovering from injury, just returning to running, or learning to run, the RUN/WALK/RUN will get you motivated again. Simply head out with your Gymboss set at 1 minute intervals, walk a minute then run a minute for 30 minutes.
This is a great relief from steady state running and will get you back into the program.
More and more research is proving that interval training is better for you than steady state training.
To increase the intensity just increase your pace on the run intervals.
Give it a try and let us know how you succeed!
Forget the steady state bike session, of course you will not be able to read while doing this, but the idea here is to workout, leave the reading for later.
Most bikes do not offer the workout I want to do, and you can stare at the timer, but I use my Gymboss.
1 minute intervals for 30 rounds.
All bikes are different, so I just take a stab at the first interval at about a quarter of the hardest level for the first minute.
Next interval I go up a level, 2 if it was too easy.
At every minute move up a level.
When I can just barely complete the interval and need some rest, I drop to a level to half of where I was. (if 12, drop to 6).
Complete the next interval at this level, 6, this is my rest interval.
Next interval back to where you were, 12.
I continue these intervals, trying to move up if possible, depends on how I feel, same for the rest interval, this is flexible and it depends on if I am going for new ground on my highs I may back the rest down a little.
Towards the end I drop from the high down 1 level each minute for the last 5 minutes,
Then a cooldown.
Here’s todays 30 intervals:
5-6-7-8-9 (warm-up complete) 10-11-12-6-12-6-12-6-13-6-13-6-13-6-14-6-13-6-13-6-13-12-11-10-9-8 (now the cooldown) 7-6-5-4-3.
You can mix intervals to meet your exact goals!
No boredom here, I get the tunes going to give me some extra kick!
Start a set of 10 air squats (no weight) every 1 minute for as many sets as you wish.
I wanted to do 30 sets so I set my Gymboss to a single 1 minute interval for 30 rounds, and start a set at every alarm.
If 10 reps is to easy, increase the reps each set until you find your comfort zone.
You can also jump slightly off the ground to make it a little more challenging.
Use your imagination to add other exercises in as well such as burpees or ???
This can be done anywhere, in the house, yard, or the beach!
30 minutes of fun by yourself or with friends!!!
Fast Dinner – 10 minutes– AND Healthy
Blackened salmon – I do not have time to spend in the kitchen but I do want to eat healthy and here is my best and its over in about 10 minutes total time!
Place foil on cookie sheet and spray with pam.
Put salmon fillet(s) (skin off) on foil and spray with pam.
Sprinkle with blackened seasoning and broil 3 minutes.
Flip fillets spray pam and more seasoning and back in for another 2:30.
While these are cooking nuke a potato.
While all these are cooking I eat my vegetable staple of raw broccoli, carrots, and cauliflower which I always have ready to eat in the fridge.
The salmon – a good source is everything and my source is believe it or not our local Walmart! Turnover is king in the fish department and this one the fish is fresh. I cannot speak for all Walmarts but this one the salmon is Atlantic and I have not been let down yet. I buy a half slab, skin it, cook 1 more than I need and eat it cold the next day. The remaining fillets get washed an frozen in baggies. 30 minutes in cold water on the counter and the frozen fillet is ready to cook.
The Broiler – every broiler is different, you will need to learn yours. My oven I broil on 400 (this oven I can broil on a given temp) with door open. At my primitive cabin I have an old Kenmore that I need to lower the top rack as the broiler is very hot. I close the door on this one so the broiler stays red hot the first 2 minutes then shuts down but still plenty warm, for the last 2:30 same plan.
Cleanup – throw foil away and put cookie sheet away.
How done is your salmon – I like mine full of flavor and not dry at all.
The Blackened – most are full of salt, find one that salt is not high on the ingredient list. I actually make my own and put very little salt.
The Potato – no fat on this baby, I dose it with barbecue sauce. Rice is also good if you can plan ahead!
Enjoy
Instead of a steady state run try an interval run to mix it up once a week. This can be done on the treadmill on manual mode and monitor the treadmill timer. During the walk periods just grab the side supports, hop off and stand on the sides of the treadmill. This can also be done outside using a Gymboss Max to program the entire routine.
05:00 Warm up
00:20 fast run
00:10 walk
(10 repeats of 20/10)
00:30 fast run
00:30 walk
00:35 fast run
00:25 walk
00:40 fast run
00:20 walk
00:45 fast run
00:15 walk
00:50 fast run
00:10 walk
01:00 fast run
00:30 walk
(3 repeats of 01:00/00:30)
05:00 cool down run
If using the Gymboss Max here is the program:
05:00 x 1
00:20 x 10
00:10 x R
00:30 x 1
00:30 x 1
00:35 x 1
00:25 x 1
00:40 x 1
00:20 x 1
00:45 x 1
00:15 x 1
00:50 x 1
00:10 x 1
01:00 x 3
00:30 x R
05:00 x 1
Save this program so that you can recall it! I think you will like the results and find this more challenging than a steady state run.
Tabata – 20 seconds intense work, followed by10 seconds rest for 8 rounds.
Sprinting (track or treadmill)
biking (outdoor or stationary)
resistance training (weights or bodyweight)
kettlebells
and everything in between!
Full out at 20 seconds work followed by 10 seconds rest for 8 rounds is easier said then done! There are many ways to begin a new Tabata routine to allow your body to adapt, here are a few ideas that have been used:
Work at a reduced effort, maybe 50-60% for the 20 second work intervals, increasing the effort each week.
Or, try 10 seconds all out followed by 20 rest, and increase work interval time each week and decrease rest the same amount. The second week 11 seconds work with 19 seconds rest etc. In 10 weeks you will be at 20/10.
For bodyweight training such as squats or burpees, set the Gymboss to a single 30 second interval for 8 rounds. Start timer and immediately do a set of 5 or 6 reps, repeat at every alarm. As you improve you can increase the reps until you reach about 12-14 at which point you should be ready for the full 20/10 Tabata routine.
Use your creativity, make it fun, make it a challenge, and you will be successful!
A few months back we introduced the new Gymboss Max to our Interval Trainer lineup and the response from customers has been wonderful. To help new users understand better how to program the Gymboss Max as well as show potential new users the exciting new timer!
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