Here’s a workout for those of you who want to start training today. This is a “must pack” when you’re heading out of town.
30 Minute Blast (Intermediate level)
Tread Mill (could use a bike or elliptical machine changing the resistance and speed)
2 minutes at 3.5 walk
3 minutes at 6.0 jog
1 minute at 3.8 walk
1 minute at 6.5 run
1 minute at 7.0 run
1 minute 3.8 walk
1 minute at 7.5 run (you can do it)
1 minute at 5.5 jog (this is easy now)
2 minutes at 3.5 walk (5% incline)
1 minute at 4.0 walk flat (almost done)
1 minute at 3.0 walk flat (you made it)
Strength Training
10 Push ups from your toes, hands a little past shoulder distance, body moves as one unit, belly presses in, exhale on the push.
Squats 20 reps. From standing, sink your weight into your heels, knees track over your ankles, thighs should be parallel to the ground torso and spine stay upright.
20 Crunches on each side, hands behind your head, right leg up in the air 90 degrees, exhale and crunch straight up until the tips of your shoulder blades are off the ground. Repeat the same with the left leg.
Back extension, 3 reps. Laying on your stomach with your arms by your side inhale up bring your torso and legs off the ground. Breathe here for 5 counts and then release down.
REPEAT ALL 4 EXERCISES 3 TIMES
Stretching
From sitting, legs outstretched, reach to your toes to release your hamstring and calf muscles. If you are tight you can bend your knees slightly. Then put the soles of your feet together and let your knees flop out like a butterfly. Afterwards, lay flat, hug knees in and rock side to side. Finally do a gentle twist, arms out to a “T” shape knees flop to the right, hold, then left. Try to keep both shoulders in contact with the ground.
Great job!
