This is a workout I pulled from my archives this past week. I hope you enjoy! Remember – push until you can’t, rest until you can – Metabolic Effect style! As always, adjust weights/speed to your fitness level.
Warm-up as needed
Part 1 – Cardio:
Incline treadmill sprints
15% incline
30 secs sprint; 45 secs rest
Beginning speed: 7.5, bump it up by .1 with each successive sprint
Complete 8 sprints – 10 minutes total
Part 2 – Legs:
Complete each of the following for 1 min, then 45 secs, then 30 secs each:
Step-up / Squat, alternating legs – moderate to heavy dumbbells
Single-leg squat (full pistol) – Right leg
Single-leg squat (full pistol) – Left leg
Weighted switch jumps – light to moderate dumbbells
Part 3 – Core
3 sets of the following circuit:
15 x hanging leg raises
15 x v-ups on bench – straight legs
15 x each side side Russian twist, feet elevated, moderate weight
Cool down as needed.
Including warm-up and cool-down, this should take 30 minutes or less.
Have fun!
Tara