“I Will Endure” Cardio Workout & Super Bowl Drop Out

by tinareale on February 4, 2013

I just got back from such an amazing weekend with some wonderful women. I still have to process some of the experiences and thoughts I had while on the women’s retreat before sharing more about the weekend itself, though.

Even with such a great weekend where all worries were cared for, I still missed home for the short while I was away.When I got home the kids were napping, so I used that time to relax a bit with my main man.

Then, immediately scooped up my adorable babies for some snuggles after they woke up. It amazes me how BIG they seem to get after just a couple of days away. I wish I had a picture to show for it, but I was too busy snuggling. Of course.

Unfortunately, the cuddles had to stop too soon since we had our weekly small group Bible study to attend. I had just spent a lot of the weekend with a few of these wonderful women, but knew I would miss the larger group dynamic if we skipped out.

So, I decided to be social for small group time but then got a bit anti-social right afterwards. Our leaders planned a Super Bowl party immediately following but I was more in the mood to head home and have a low-key evening with my own little family. We hung around chatting for maybe twenty minutes but then I became a Super Bowl drop out. We headed on out for some story time with the kids followed with some of my favorite indulgences – pizza, beer, and ice cream. While relaxing together watching last week’s episode of Grey’s Anatomy and then heading to bed by 9 pm. Such party animals, I know. It’s just what I wanted though.

Just like all I want this morning is a good sweat session.

One of my favorite workouts of my week right now is Saturday morning spin. I already told you all how much I have loved the new RPM 57 release and its challenging ways. Since I couldn’t take the class this past weekend, I figured why not take some inspiration from it to create my own little cardio workout.

Inspired by the interval track of the new release, I  coupled loads of resistance with some speed pushes for one beast of a cardio session. Can’t wait to try it out later this morning! I have to share with you all, though, of course. I like to share like that.

i will endure cardio

For this workout, you will use challenging inclines or resistance levels. I give samples for both the elliptical and treadmill in the table, but you can make it work for you or use any other equipment that allows you to vary the incline or resistance level. You will alternate 2 minutes on where you go at a challenging pace with 1 minute of recovery while staying at the same resistance/incline.

For four intervals in a row you will INCREASE the resistance/incline before beginning each new interval. Your speed may decrease. That’s okay! Just push it and keep upping that incline/resistance over the course of the four intervals. After that, you get a three minute break but then you do it all over again. Whew! I have no doubt this will burn in such a wonderful way.

I know what I’m off to do now. I hope you have a good workout and day ahead of you too!

What about you? Did you do anything for the Super Bowl? How do you like to spend your time when you get back from a trip?

{ 30 comments }

1 [email protected] Palate February 4, 2013 at 7:06 am

With family as well…nothing beats it :) Sounds like you had a good weekend and a good home coming! Here’s to amazing week ahead – love the workout ideas too!

2 chelsey @ clean eating chelsey February 4, 2013 at 7:24 am

We went over to my parents for the super bowl, but I ducked out at 8:00 to watch Downton Abbey in my old bedroom. :)

3 Coco February 4, 2013 at 7:29 am

I don’t think I’ve ever gone higher than incline level 5 on my TM! Will pin this to my TM workouts board for when my knee is feeling stronger!

4 Miz February 4, 2013 at 7:54 am

I SPEND MINE WITH MY MAIN…TWO PEOPLE TOO :-)

5 Katie @ Talk Less, Say More February 4, 2013 at 8:00 am

Glad you had a great weekend and were able to come home and spend time with your family. I started watching the SuperBowl last night but I haven’t been sleeping well at night and then waking up in the wee hours of the morning so by 7:30, I was zonked! I started getting ready for bed, spent a bit of time staying up to date on the power outage on my phone and then went to bed right as the game was picking back up.

6 Lee February 4, 2013 at 8:18 am

I feel like I need some down time after a trip or I get really stressed out the following week. I had the Superbowl on the tv, but I mostly was playing on my computer. I’m happy the Ravens won though since I am from Maryland.

7 Laura @ Sprint 2 the Table February 4, 2013 at 8:55 am

that is such a sweet pic of your two!!! glad ou had a good weekend. we missed you thursday!

8 tinareale February 5, 2013 at 7:09 am

I hated I couldn’t go. Although even if I had planned on it, my dang scratched eye would have made it impossible that night. Hope to see you soon!

9 Linz @ Itz Linz February 4, 2013 at 8:55 am

We were at my parents for the superbowl… but I’m not gonna lie – I barely watched it… and by barely I mean I watched the last two minutes lol

10 Amanda Perry @ Sistas of Strength February 4, 2013 at 9:00 am

Sometimes it’s important to do what you want, even if that means being a little anti-social to spend time with your fam. Some of my favorite nights are when we have pizza and stay in. :)

11 Sara @ fitcupcaker February 4, 2013 at 9:11 am

After a trip I like to come home and see my dogs, I always miss them so much! I hate leaving them.

12 Jana @ Happy Wife Healthy Life February 4, 2013 at 9:21 am

Looks like a great cardio workout! I have a hard time pushing myself on incline workouts without a set plan to guide me, and a workout like this looks perfect! I stayed up for the Super Bowl and didn’t get home and in bed until midnight. It wasps much fun and worth missing out on extra sleep, but I sure am feeling it today!

13 jobo February 4, 2013 at 9:25 am

I cannot wait to hear how your weekend was and the messages that resonated! I hope you post about it at some point! And I loved this sweat workout! I totally pinned it and can’t wait to give it a whirl!!

14 tinareale February 5, 2013 at 7:10 am

Plan to post it all tomorrow. :)

15 Ashley @ My Food N Fitness Diaries February 4, 2013 at 9:31 am

Glad you were able to get some downtime with your cute little family! Cody and I were at church for the youth group Superbowl party, but I ended up leaving at halftime to go home and relax a bit. Some peace and quiet and time to myself was juuuuust what I needed. :)

16 Paige @ Your Trainer Paige February 4, 2013 at 11:10 am

Glad the weekend went well, Tina!
And I totally feel ya – after a weekend away, I just want to be home with those I love – in my comfy clothes :)

17 Angie @ Losing It and Loving It February 4, 2013 at 11:35 am

Nothing exciting for Superbowl. Didn’t even watch it, we went out and ran errands and it was like a ghost town. I did not complain.

After a trip, I like to come home and chill out. I do love to travel but when it’s not with hubby, I can’t get back fast enough. This week I head to Atlanta for my last biz conference for a while. Hopefully our next trip will include a beach. HA!

18 [email protected] February 4, 2013 at 11:37 am

This is an awesome workout because you can use it for any cardio you’re doing by looking at the “intensity out of 10″ category. I’m not a huge machine person so I’d probably use this on a regular run. I watched the super bow with some family and enjoyed some delicious (and not-so-nutritious) food. When I get back from a trip I nosedive into my bed-traveling exhausts me.

19 Laura @ Mommy Run Fast February 4, 2013 at 1:46 pm

I’m so glad you had such a good weekend away! I need one of those soon… and I am in love with RPM 57 right now, too. I teach it Saturday mornings as well, ironically. :) This looks like an awesome substitute workout. Pinning!

20 Christine @ Love, Life, Surf February 4, 2013 at 2:45 pm

Sounds like you had a great weekend and love that picture of you two! I’m longing for a weekend away – hopefully soon! Thanks for the workout. I’m about to head to the gym and planning on sticking with the elliptical since I still have a bit of a cough. This will keep it interesting for me!

21 Heather @ Better With Veggies February 4, 2013 at 4:04 pm

We were in the air flying back from a weekend wedding in Columbia, SC during the super bowl. Which is fine with me, I’m not really a pro football fan. :)

22 Molly @ Just Your Average Athlete February 5, 2013 at 11:57 am

I get pretty exhausted from traveling, so I’m like you – I kind of just want to relax at home with some of my favorites :) And I was a lame and was in bed before the game even ended (and I didn’t watch it haha)

23 Heather February 5, 2013 at 1:33 pm

So glad you had a good time! We watched the game with my parents at their house and had tons of food. It was fun!

24 Nick Goodall February 5, 2013 at 3:52 pm

To be honest, I personally don’t think you need to excuse wanting family time, I hope everyone could understand that.

Seems like a good workout, I may have even done it yesterday, but only saw this post today! Maybe next time, thanks anyway!

I spent the super bowl working outside, as you do, but I’m not American so I may just be able to get away with it… :P Have a good week! :)

25 Stacey February 5, 2013 at 4:02 pm

I didn’t even know my elliptical could go to level 15! haha. I’m intrigued by this; can’t wait to see if I survive :)

26 [email protected] February 5, 2013 at 4:38 pm

I hardly watched any of the super bowl–so I guess I dropped out too. hah.

Sounds like you all had a fun evening nonetheless!

27 Pavement Runner February 5, 2013 at 5:47 pm

I watch the Super Bowl and saw my team come within 5 yards of winning the game… ugh. Oh well, it was fun and Beyonce killed the halftime show. Good people, good food and now I owe some good running.

28 Julie @ Better Life with Burgers February 5, 2013 at 11:17 pm

This workout was CRAZY! My husband and I did it this morning and loved it. I usually walk inclines and run flats on a treadmill, so this workout totally challenged me! Thanks, Tina!

29 Travis Peters February 7, 2013 at 9:59 pm

After all the food I ate on Sunday, I’m probably going to have to do this one more than once. Thanks for the challenge!

30 Edmund Yeo April 7, 2013 at 1:04 pm

Hi Tina,

How often would you do this workout? Once a week?

Edmund

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