Circuit: complete all sets of each exercise before moving on to the other
1. Treadmill sprint= 20 seconds on: 20 seconds off x 3
2. Push-ups= 20 on: 20 off x 2
3. Rower sprint= 20:20 x 3
4. Bent over row= 20:20 x 2
5. Burpees= 20:20 x 3
Complete the circuit 2 times with limited rest. Use these paces depending upon your ability…
Beginner: 15 on: 45 off
Intermediate: 20 on: 40 off
Advanced: 20 on: 20 off
Workout of the Week: Shoulders, Legs, and Core!
Complete the first exercise of each circuit (i.e. 1) 3X, then superset the following exercises (i.e. 1a&1b) 3X
1. Jump Squats: 20 seconds on: 60 seconds rest 3X through
((1a. Standing Alternating Press=12 reps/arm
1b. SB knee tucks= 12 reps)) 3X through
2. Power Lunges: 15 seconds on: 30 seconds off 3X through
((2a. Medial-Lateral raises=15 reps
2b. V-Ups=15 reps)) 3X through
Weight Resisted Tabata: Perform each exercise at a 20 seconds on, 10 seconds off pace. Do 2 sets of each exercise before progressing to the next one.
1. KB swings (i.e. 20 on: 10 off 2 times)
1b. Jump Pull-ups
After completing the circuit, you should be 4 min into your workout. Repeat as many rounds as possible with good form, maximum of 5 rounds total. Stay strict to the time intervals!
1. Treadmill sprint for 30 secs, 70 sec rest. Sprint 35, 70 sec rest. Sprint 40, 70 sec rest.
1a. Max rep push-ups in 30 seconds
1b. Max rep pull-ups in 30 seconds
Repeat 2 more times, increasing the sprint time on treadmill by 5 seconds each time (i.e. 45, 50, 55 for set 2; and 60, 65, 70 for set 3). Jump onto sides of treadmill for rest!
Treadmill Interval Workout
5 minute warm-up at 3.5-5mph pace
•At 5 minute mark, increase speed to 5.0 for 30 seconds, decrease speed to 3.5 at the 5:30 mark. Every minute on the minute (6, 7, 8, etc) increase speed .5mph until you have reached your maximum speed, and each :30 mark, decrease speed to 3.5 for remainder of the minute (6:30, 7:30, 8:30 etc)-this serves as your rest.
•once top speed interval is complete, bring pace back down to 3.5 for 1:30, then repeat interval session 2-4 more times.
***if you are accustomed to the treadmill, start off at a higher pace, or blast those legs with an incline of 5-10 degrees.***