I just completed this workout aimed at getting my heart rate pumping, my legs exhausted, and my body dripping sweat. I definitely accomplished what I set out to do. Give it a try! It took me about 1.5 hours, but I was in no hurry. Do just one set of the whole workout for less time, or 2 for the 1.5 hours. Vary the speeds and weights on your workout to fit your fitness ability. Mine are listed as examples.
- 5 min warm-up
- 10 minute treadmill interval:
- 1 min walk @ 4.0
- 30 sec jog @ 6.0
- 20 sec sprint @ 8.5
- repeat until 9 minutes
- 1 min walk @ 3.5-4.0
- 3 Sets of:
- 15 dead lifts with 35 lbs
- 15 squats with 20 lbs
- 1 min plank
- 10 minute treadmill interval:
- 1 min walk @ 4.0
- 30 sec jog @ 6.0
- 20 sec sprint @ 8.5
- repeat until 9 minutes
- 1 min walk @ 3.5-4.0
- 3 Sets of:
- 15 front squats with 20 lbs 2x, without weight 1x
- 15 side squats with 20 lbs
- 1 min leg/hip lift and lower (focus on using your abs and your hips, not momentum)
Repeat entire sequence for a total of 4 intervals and 4 sets of weights.