Intervals, Chest, and Abs

I took Monday as a rest day, which means I was more than ready to get in a good workout today! A little rest time always motivates me for my next workout. Today, I did a 40 minute interval workout on the treadmill, which ended up coming out to 4.3 miles. I followed it up with an alternating chest and abs workout. I think I’m about to feel it tomorrow!

Today’s Workout: Intervals, Chest, and Abs

Treadmill Interval Workout:

TIME:	SPEED (MPH):
0 – 5 minutes	4.0 mph (warm-up)
5 – 10 minutes	7.1 mph (average run pace)
10 – 11 minutes	8.0 mph (easy sprint)
11 – 12 minutes	7.1 mph
12 – 13 minutes	8.5 mph (medium sprint)
13 – 14 minutes	7.1 mph
14 – 15 minutes	9.0 mph (hard sprint)
15 – 17 minutes	7.1 mph
Notes:	REPEAT BOLD interval workout 2 more times
29 – 34 minutes	7.1 mph
34 – 39 minutes	4.0 mph (cool-down)

Tip: You don’t have to follow the mph exact. Run at your average speed and pick 3 speeds for your sprints: an easy, medium, and difficult.

Tip: If you don’t feel up to 1 minute sprints, drop it to 30 or 45 seconds or increase to 1:30 or 2 minutes.

Chest & Abs

Alternate:

Wide Grip Bench Press (5 sets x 8 reps)

Double Leg Lower (abs) – Tip: Make sure to keep your lower back on the ground, without arching). (4 sets x 8 reps)

Alternate:

Push-ups (3 sets x 15 reps)

30 second jumping jacks + 30 second rest

Alternate:

Dumbbell Flies (3 sets x 10 reps)

Rest (30 seconds – 1 minute)

Alternate:

Incline Dumbbell Press (3 sets x 10 reps)

Rest (30 seconds – 1 minute)

Alternate:

Side-to-Side Push-ups (3 sets x 10 reps)

NOTE:Each side counts as a rep
Technique: In a push-up position, shoulders stacked over your wrists, lift your right arm up and to out into a wide push-up. Bring your right arm in, step your left arm out into a wide push-up. Repeat.

Oblique V-up (10 on each side)

Alternate:

Crunches (3 x20)

Bicycles (3 x 20)

After, my workout I headed home for a yummy Seafood Quinoa Medley! And on a side note – I am officially half way through the work week! Can you tell I’m excited for a long weekend?!