Workouts for the Week of 3/16-3/22

Beginner

Treadmill-Mountain Climb 45 minutes Total

10 mins at 0% Incline 3.2-6.0 mph

5 mins at 5% Incline 3.2-6.0 mph

5 mins at 10% Incline 3.2-6.0 mph

5 mins at 15% Incline 3.2-6.0 mph

5 mins at 10% Incline 3.2-6.0 mph

5 mins at 5% Incline 3.2-6.0 mph

10 mins at 0% Incline 3.2-6.0 mph

or

2 Mile Walk

Intermediate

Cross Trainer 50 minutes Total

20 mins on Treadmill (5 minute warm-up then) at 3.5 mph or higher

15 mins on Elliptical No Less than Resistance of 7

15 mins on Recumbent Bike No Less than Resistance of 7

or

3 Mile/Walk Run

Expert

Power Intervals 40 Minutes

5 Minutes on Treadmill

Sprinting 40 seconds/Rest 20 Seconds

6 sets 15 seconds each time(as hard as you can) 15 seconds rest 

Push-Ups(From toes, until you have to go to your knees)

5 Minutes on Treadmill

Sprinting 40 seconds/Rest 20 Seconds

6 sets 15 seconds each time(as hard as you can) 15 seconds rest 

Mountain Climbers

5 Minutes on Treadmill

Sprinting 40 seconds/Rest 20 Seconds

6 sets 15 seconds each time(as hard as you can) 15 seconds rest 

Burpee’s

5 Minutes on Treadmill

Sprinting 40 seconds/Rest 20 Seconds

6 sets 15 seconds each time(as hard as you can) 15 seconds rest 

Army Crawls

5 Minutes on Treadmill

Sprinting 40 seconds/Rest 20 Seconds

6 sets 15 seconds each time(as hard as you can) 15 seconds rest 

Fast Bicycle Crunches

or

5 Mile Walk/Run

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s