RUN WALK INTERVALS
40 minutes run walk intervals
1 minute run
1 minute walk
*Push your pace on each run interval
ABS
Weighted Crunches: 200 total crunches with 10-lb behind head
RUN WALK WARMUP
Walk 2 minutes
Run 2 minutes
*10 total sets for 40 minutes total
3-5 TOTAL SETS
Dumbbell Bench Press: 15 reps
Incline Dumbbell Bench Press: 15 reps
Push-ups: 15 reps
3-5 TOTAL SETS
1-Arm Rows: 25 reps each side
Seated Band Rows: 25 reps
Banded Pulldowns: 25 reps
1 MONSTER SET
Dumbbell Bench Press: 15 reps
Incline Dumbbell Bench Press: 15 reps
Push-ups: 15 reps
1-Arm Rows: 25 reps each side
Seated Band Rows: 25 reps
Banded Pulldowns: 25 reps
2 TOTAL SETS
*With 3 lb ankle weights
Regular Crunches: 1 minute
Legs up Crunches: 1 minute
Bicycle Crunches: 1 minute
WALK
10 minutes on a 10% incline
RUN
10 minutes on 0%
10 MINUTES ARMS & SHOULDERS: 2 TOTAL TIMES THROUGH
Skullcrushers: 1 minute
Kickbacks with Twist: 1 minute
Lateral Raises: 1 minute
Bent Over Lateral Raises: 1 minute
Band Arrows: 1 minute
Bicep Curls: 1 minute
Hammer Curls: 1 minute
Incline Curls: 1 minute
Overhead Extensions: 1 minute
Band Pushdowns: 1 minute
WEIGHTED CRUNCHES
1 set 100 reps with 10-lb plate behind head and legs up
Walk on 10-15% incline (3.6-4.0 mph) for 5 minutes
Run at 6-8 mph on 0% for 5 minutes
*Alternate back and forth for a total of 60 minutes
WARMUP & RUN YOUR BEST MILE
Then:
Walk with 5-lb Dumbbells for 5 minutes on a 10% incline (1 set only)
3 SETS EACH
Lateral Raises: 25 reps
Kickbacks: 25 reps
Walk with 5-lb Dumbbells for 5 minutes on a 10% incline (1 set only)
3 SETS EACH
Military Press: 25 reps
Dumbbell Skullcrushers: 25 reps
Walk with 5-lb Dumbbells for 5 minutes on a 10% incline (1 set only)
3 SETS EACH
Frontal Raises: 25 reps
Elbows-out Press: 25 reps
6 MINUTE ABS: 2 SETS
Add 3 lb ankle weights to wrist
Regular Crunches: 1 minute
Legs up Crunches: 1 minute
Bicycle Crunches: 1 minute
WARMUP
Run your best mile
WIDE STANCE SQUATS (TOES OUT)
100 reps
SPLIT LEG SQUATS (BACK LEG ELEVATED)
100 reps total (50/50)
FIRE HYDRANTS
100 reps each hip
ANKLE WEIGHT STRAIGHT LEG RAISES
100 reps each leg
WALKING LUNGES
200 total reps or 100 per leg
3 SETS
Stiff Leg Deadlifts: 25 reps
Ankle Weight Hamstrings: 25 reps
WEIGHTED CRUNCHES
200 reps with 10-lb plate behind head
WALK
15 minutes on a 15% incline
BIKE
15 minutes
WEIGHTED CRUNCHES
200 reps with 10-lb. plate behind head