Walk 2 Min Run 1 Min Repeat 30 – 40 Minutes
Warm Up – 5 Min Cardio (Incline Walking if Possible) Set 1 (2x): Walking Lunges 15x (each side) Elbow to Opposite Knee 15x (each side) Rapid Squats 20x Speed Skaters 5x (each side) Cardio...
This can be done at a track or on a treadmill popping off to do the sets. This is to be done for a total of 35 -40 minutes. The cardio portions are to be done at a 70%-80% Intensity. Warm Up – 5 Min Cardio of Choice Set: Toe Touches 15x...
Warm Up – 5 Min Cardio of Choice Set: 8 Squats 8 Walkout Pushups 8 Mountain Climbers 8 Burpees 8 Min – Jog (Repeat for a total of 35 Min) Cool Down – 5 Min Cardio of Choice
This workout can be done in a studio or outdoors. This is an extremely challenging workout. Complete as much as you can in 30 minutes. Try to improve every time. Warm Up – 5 Min Cardio of Choice Set 1: Walk Out Push Ups 5x High Knees 10x Push Ups 5x Plie Squats 10x...
Warm – Up – 5 Min Treadmill – Incline Set 1 (Perform this set 3x): Walkout Pushups 8x Squat Knee Lift (hands behind head) 15x Each Side Plank 30 sec Walking Lunge 15x Each Side Cardio: Run 1/Walk1 – 6 Min *bust it out on the run! Set 2 (Perform this set 3x): Rapid...
Warm – Up – 5 Min Cardio of Choice Set 1 (3x): Push Ups – MAX Dips – MAX Cardio – 5 Min Incline Treadmill Set 2 (3x): Jump Squats – 10x Jump Switch Lunges – 10x Cardio – 5 Min Incline Treadmill Set 3 (3x): V-Ups – 20x Toe Touches –...
Warm Up: Treadmill Walking 5 Minutes Interval: 5 Min Incline Walk SB DB Bench Press x 15 SB DB Shoulder Press x 15 Bicep Curls x 15 Bent-Over Rows x 15 Over Head Tricep Press x 15 Alt Shoulder Raises x 15 Repeat entire interval (including walk) until 45 minutes is up!...
5 Minute Warm Up: Treadmill Cardio Set: 2 Minutes on Incline 2 Minutes Flat Repeat for 30-40 minutes Functional Set: Squats x10 Bicycle x10 Plie Squats x10 Leg Raises x10 Lunges x10 V-Through x 10 Cool Down: 5 Minutes...
Using your treadmill or track/outdoors begin with a 5 minute warm up. Do a 2 minute (challenging pace) jog followed by 2 minutes of brisk walking followed by 3 minutes walking at a difficult incline followed by 1 minute of walking (no incline). Repeat this set for 30...
