Complex 1 Running to the beach

Be “Beach-Ready” in Just One Month

Do you dream of your first outing to the beach this season to be sensational? Then start exercising immediately. With the help of our cardio complex you will achieve marvelous results in a month. And it will never cross your mind to put something on over your bathing suit. To make a greater impression on those on-lookers at the beach, we recommend you alternate cardio complex with weight-lifting workouts.

Program

In this basic program quick walking is combined with short intervals of running. It is ideal to practice do the program five times a week to burn the maximum amount of calories. But you can also start with three sessions per week and then gradually increase to four or five sessions by the fourth week of the regime. Intensity and duration of the sessions should continuously increase. As a result you should run more than you walk.

Warming up

Begin with five minutes of cardio complex at a low intensity level: walking and climbing stairs. The intent is to increase your pulse rate.

Body

See the following training program.

Finishing

Perform several simple stretching exercises for all main groups of muscles for a period of five minutes. Hold each stretch for at least 30 seconds. Pay attention to your breath to be sure you are breathing in deeply and evenly.

Week by week

Begin your training with a five-minute warm-up and complete your training with a five-minute wrap-up.

First week

Quick walking – eight minutes

Intervals (repeat this combination five times):

Running – two minutes

Walking – one minute

Quick walking – eight minutes

Total training duration – 41 minutes

Energy consumption – 240 calories

(Three sessions a week = 720 calories; five sessions a week = 1200 calories)*

Second week

Quick walking – eight minutes

Intervals (repeat this combination three times):

Running – four minutes

Walking – six minutes

Quick walking – eight minutes

Total training duration – 56 minutes

Energy consumption – 334 calories

(Three sessions a week = 1002 calories; five sessions a week = 1670 calories)*

Third week

Quick walking – eight minutes

Intervals (repeat this combination three times):

Running – five minutes

Walking – five minutes

Quick walking – eight minutes

Total training duration – 56 minutes

Energy consumption – 355 calories

(Three sessions a week = 1065 calories; five sessions a week = 1775 calories)*

Fourth week

Quick walking – eight minutes

Intervals (repeat this combination three times):

Running – seven minutes

Walking – three minutes

Quick walking – eight minutes

Total training duration – 56 minutes

Energy consumption – 394 calories

(Three sessions a week = 1182 calories; five sessions a week = 1970 calories)*

* Energy consumption is calculated for a woman weighing 132 pounds.

Drink and sweat

Water and sweat are your allies. You should drink four pints of water every day. Sweat will protect you from superheating during a hot day especially if there is no breeze in the air. To avoid dehydration, always take a bottle of water with you to your work out.