Ok...you have 60 minutes to get a good, solid workout in! You want to burn the most in the shortest amount of time with cardio and strength training. FULL BODY! Here is how to do it friends!
Cardio #1
Cardio #1
- Start with 20 minutes of INTERVAL CARDIO
- Choices:
- make sure to come back to these choices for Cardio #2
- Stationary Bike:
- 5 minute warm up, 30 second sprint--30 second easy hill X10 (REPEAT for 10 minutes), 1 minute STANDING HARD hill climb, 30 seconds HARD HILL seated, 3:30 cool-down.
- This is a total of a 20 minute Stationary Bike Interval workout, it is meant to be fast and hard. **Make sure to turn up enough resistance on the bike when sprinting so that you are solid in the saddle.
- *Option on the "30 seconds easy hill" inbetween sprints, you can take it to a standing hill climb.
- Running on Treadmill
- 5 minute easy pace warm up (after warm-up increase incline to 2-3), 1 minute fast run, 1 minute slow jog X3 (total of 6 minutes), 30 seconds sprint, 30 seconds slow jog (or quick walk if needed) X4 (total of 2 minutes), 3 minute high pace jog (this should be uncomfortable but manageable), Finish with 4 min fast pace-walk hill climb (increase the hill to 5-7 and decrease pace to a brisk walk)
- BEGINNER RUNNERS: you are new to running, do not have an incline when sprinting. Make sure to listen to your body, take the jogs slow and FULLY recover inbetween sets. You are also able to walk inbetween the sprints if a slow jog is not enough. Make sure to NOT hold the hand rails when running or walking.
- **When you hold the rails you burn about 30% LESS CALORIES
- EXPERIENCED: If you are an old time runner, make sure to keep an incline of 1-2 when doing sprints and running and really push your heart rate!
- NO CARDIO EQUIPMENT??
- Get out that jump rope, run stairs, do short sprints... be creative!
- It will be difficult to do for 20 minutes but necessary...DONT FORGET you can RUN pretty much ANYWHERE you are!
- Following the Cardio we move into the 25 Minutes of Interval Training
- INTERVAL SETS (following Cardio #1)
- Each set should take around 3 minutes
- COMPLETE EACH SET 2X with the selected Cardio inbetween.
- 1st Set: **All with weights
- 20 Quick Squats (these should be quick, keeping heart rate up)
- 10 push ups (start on toes, then go to knees if necessary)
- 16 (8 on each leg) walking lunges (holding weights next to ribs, parallel to floor, to engage the biceps)
- cardio:
- 1 minute jumping jacks
- 1 minute fast stair climb (run up and down a single step)
- 2nd Set:
- 10X Single Leg dead lift (each side, weight stays close to the thighs)
- 10X Jump squats (NO WEIGHT)
- 15X Overhead Tricep Extension (Stand on one leg for balance, switch legs second time through)
- cardio:
- 1 minute skaters (jumping side to side and touching the ground)
- 1 minute Jump rope (with real jump rope or an imaginary jump rope!)
- Set #3:
- Time check: should be 16/17 minutes into the workout.
- 8X Wide Squat with Side kick (each leg- make sure to bring the thigh into the chest before kicking)
- Plank- tapping legs side to side 8X each (engage obliques)
- 15X Squat with Bicep curl (while standing) then PUSH weights straight up to ceiling- shoulder press (at the top of the squat)
- This should engage ALL muscles with the squat, bicep curl and shoulder press at the same time!
- cardio:
- 1 minute mountain climbers (this is in plank and running your legs towards your chest..this should be HARD!!)
- 1 minute hold plank
FINISH:
- CARDIO #2:
- YOUR CHOICE OF CARDIO FROM THE SELECTION ABOVE (but shorten sets for 10-15 minutes instead of 20)
- You want to finish the workout at 60 minutes
- This is meant to be a high intensity, fast burn, metabolism boosting workout! Make sure to keep good form and let me know if you have ANY questions! I want to know how it goes!!!
- GOOD LUCK...think how good it will feel when your DONE!
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