My go-to workout: 50-60 Minutes

Updated: Oct 20, 2019

STRETCH or FOAM ROLL


PART 1: Treadmill 3 MILES TOTAL


GO THE DISTANCE! Try to finish in 25-30 minutes however DO NOT focus on the time. If you want to finish the workout faster, increase your speed. And feel free to increase the speed/incline if you want more of a challenge.


1. RUN 1 mile as fast as you can

  • Beginner: 8-10 minutes

  • Intermediate: 7-8 minutes

  • Advanced: Under 6 or 7 minutes

2. WALK .25 MILES

  • Incline: 9

  • Speed: 4

3. RUN .25 MILES

  • Incline 2

  • Speed: 9


4. JOG .25 MILES

  • Incline 4

  • Speed: 6

5. RUN .25 MILES

  • Incline 3

  • Speed 8

2 MILES COMPLETE!!


6. WALK .10 MILES

  • Incline 9

  • Speed 4

7. RUN .10 MILES

  • Incline 3

  • Speed 10


8. WALK .15 MILES

  • Incline: 10

  • Speed: 4+

9. JOG .15 MILES

  • Incline 4

  • Speed 7

10. WALK .25 MILES

Incline 9

Speed 4


11. RUN .25 MILES

Incline 1.5

Speed 9.5


12. COOL DOWN 3 MINUTES WALKING AT ANY PACE





PART 2: DUMBBELL CIRCUIT 4X4 : FULL BODY EXERCISE

Keep your core tight and squeeze your butt at the top of every rep!!


Weight: 10-20 lbs. (I typically use 20lbs)

  • High pull. X4

  • Clean to Press X4

  • Squat to Press. X4

  • Bent-Over Row X4

  • RDL X4

REPEAT X4

Video for reference:





PART 3: ABS -- FIND A BENCH!


Instruction:

- Lay down with your butt as close to the edge of the bench as possible.

- Hold the bench above your head for stability


WORKOUT: 3 ROUNDS !

1. Round 1:

  • 10 double leg raise w/ thrust

  • 10 single leg raise w/ thrust (10 each leg)

  • 10 cross over toe taps -- tap very lightly (10 each leg)

2. Round 2:

  • 10 double leg raise w/ thrust

  • 8 single leg raise w/ thrust (10 each leg)

  • 8 cross over toe taps -- tap very lightly (10 each leg)

3. Round 3:

  • 10 double leg raise w/ thrust

  • 6 single leg raise w/ thrust (10 each leg)

  • 6 cross over toe taps -- tap very lightly (10 each leg)

Video for reference:





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