Okay, running on a machine really isn't that bad when you're focused on small segments at a time, which is what we'll be doing today-interval workouts, yay!
Time (minutes): Speed:
0-5:00 Warmup 6.0
5-7:00 7.0
7-8:00 6.0
8-10:00 7.5
10-11:00 6.0
11-13:00 7.5
13-14:00 6.0
14-16:00 7.5
17-19:00 6.0
19-20:30 8.0
20:30-22 6.0
22-23:30 8.0
23:30-25 6.0
25-26:30 7.5
26:30-28 6.0
28-30:00 7.0
30-35:00 Cooldown 6.0
And if you're still with me...
Abs:
Grab a plate (I'm going to use 25lbs). Standing with the plate in one hand, lean over to the side with the weight, and come back up. Do this 25 times on each side.
With a 10lb plate, do Russian Twists/Cherry Pickers (like on Tuesday), making sure to touch the weight to the ground with every twist. Do this 20 times each side.
Bicycles-from a laying position with hands behind your head, bring one knee up to meet the other side's elbow. By doing this, you're creating another twisting motion with your torso, really working the lower abs as well as the obliques. Do this 25 times each side.
Toe-touches-lay down with your legs extended directly above your hips, making a 90 degree angle with your body. Reach your hands up to touch your toes, performing a crunch-like motion. Do this 25 times.
Hold a 1 minute plank.
Whew, this is going to be a tough workout! Always remember, you can modify any one of my workouts to meet your own needs and levels.
Let me know how this one goes for you!
**EDIT**
Okay, so I tried this today. Let me just say, I'm NOT in as good of shape as I need to be...clearly. I also need to start doing the workout BEFORE I write it and expect everyone else to perform it. I ended up cutting off about 5 minutes, and changing up the time intervals. The changes are all inserted already. Sorry, guys!
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