Have a bad or slumpy weekend? Need a great boost of a workout to start the week off right? Well, this workout will do just thought. I feel there is nothing better than to go harder than ever right at the beginning of each week to make me feel super energized and forget about any slips I may have made over the weekend on my eating habits! This is a great workout if you go at it hard and push yourself to go straight from running to stairs and then into the strength section and back to sprints. This is the only way you will get maximum calorie and fat burn. All though this was done at the Rec, you can also make any modifications and changes to make the workout work for your needs, environment, and fitness level. Here's how it goes...
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***Run 2 1/2 miles hard and see how good of a time you can hit with a little kick and uplift at the end. Make sure you continue a nice paced jog to make sure you get to 25 min. if your 2 1/2 miles does not take that long to complete.
***Run to the stair climber and go at an intense level for 6 min. Only 6 min so you can do it!!!=) WIU's climbers go to level 20, I had it on 18. So do what's hard for you. If there is no access to a climber then use nearby stairs or you can do step ups on a bench elevated sturdy object ( all though this is great, you won't get the same intense fatigue as the climber)
***I ran down to the weight room grabbed to 12 pound dumb bells and headed to the back gym where I had tons of space and was alone. You can however do it in your living room! I did ..
-21 lunges followed by going straight into 21 jumping squats...(HOWEVER, you must make sure each time you land and sit in the squat position you are putting the weight back in the heels, chest is up and you explode off the ground to make sure you are getting a good space in between your feet and the floor!)
-18 Lunges again followed by 18 jumping squats (Keep this pattern going throughout the following..)
-15 lunges; jumping squats
-12 lunges; jumping squats
-9 lunges, jumping squats
-6 lunges; jumping squats
-3 lunges; jumping squats
***Immediately I ran back up to the track for sprints. (This can also be done on your treadmill or outside!!) Considering sprints are already proven to zap fat during cardio, they are at their prime when done right after strength training when the lactic acid stores are depleted and you muscles are fatigued.
- 3X 200 m sprint
- 2X 75 m sprint
YOU"R DONE!!!! =)
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