Abs with a Kettlebell Interval Run
- Start with 30 or so minutes or selected ab workout . I chose Jillian Michaels 30 minute abs!
- Can use treadmill, but prefer track. I used a kettlebell for all the weight intervals
- Run .5 miles
Cardio Set: 40 jumping jacks, 30 crunches, 20 squats and 10 push-ups
- Run .5 miles
Kettlebell Set 1:
- 15 kettlebell swings (jump and tap feet together for last 5)
- 20 side lunge with pass through
- 10 kettlebell high pull (each side)
- Run .5 miles
Repeat cardio set
-Run .5 miles
Kettlebell Set 2:
- 8 windmills
- 20 kettlebell Russian twists
- 8 kettlebell slingshots (each direction
- Run .5 miles
Repeat cardio set
- Run .5 miles
Kettlebell Set 3:
- 15 deadlifts
- 8 kettlebell snatch (each side)
- 8 kettlebell push-ups with row each side
- 15 kettlebell swings
- Allow yourself time for a nice cooldown!
November 03, 2012
25 minute Plyometric Circuit- 2 circuits
Adapted from a Pin
-4 sets of 4 forward lunges with a prison squat jump followed by 4 backward lunges to a prison squat jump
-20 burpees to low squat
-1 min step side step, with a step
- 20 ab slide- towel beneath feet while in plank position, bring feet into chest to engage abs
-20 hamstring sliding curls- lay on back with back in line with knees, put towel under feet and slide feet out and back in for one rep
-20 line jumps
-20 skaters
-12 jumping lunges
-30 second punch-jab-kick combo on each side
-10 bend and stretch- downward dog bringing knees in to have lower legs parallel with floor
Ab Circuit from Pinterest- The Core Challenge
50 crunches, 15 pushups, 1 minute plank, 30 second side plank, 1 minute bridge, 15 pushups, 1 minute plank, 1 minute side plank, 50 crunches, 1 minute raised side plank, 2 minute bridge, 50 crunches
- Start with 30 or so minutes or selected ab workout . I chose Jillian Michaels 30 minute abs!
- Can use treadmill, but prefer track. I used a kettlebell for all the weight intervals
- Run .5 miles
Cardio Set: 40 jumping jacks, 30 crunches, 20 squats and 10 push-ups
- Run .5 miles
Kettlebell Set 1:
- 15 kettlebell swings (jump and tap feet together for last 5)
- 20 side lunge with pass through
- 10 kettlebell high pull (each side)
- Run .5 miles
Repeat cardio set
-Run .5 miles
Kettlebell Set 2:
- 8 windmills
- 20 kettlebell Russian twists
- 8 kettlebell slingshots (each direction
- Run .5 miles
Repeat cardio set
- Run .5 miles
Kettlebell Set 3:
- 15 deadlifts
- 8 kettlebell snatch (each side)
- 8 kettlebell push-ups with row each side
- 15 kettlebell swings
- Allow yourself time for a nice cooldown!
November 03, 2012
25 minute Plyometric Circuit- 2 circuits
Adapted from a Pin
-4 sets of 4 forward lunges with a prison squat jump followed by 4 backward lunges to a prison squat jump
-20 burpees to low squat
-1 min step side step, with a step
- 20 ab slide- towel beneath feet while in plank position, bring feet into chest to engage abs
-20 hamstring sliding curls- lay on back with back in line with knees, put towel under feet and slide feet out and back in for one rep
-20 line jumps
-20 skaters
-12 jumping lunges
-30 second punch-jab-kick combo on each side
-10 bend and stretch- downward dog bringing knees in to have lower legs parallel with floor
Ab Circuit from Pinterest- The Core Challenge
50 crunches, 15 pushups, 1 minute plank, 30 second side plank, 1 minute bridge, 15 pushups, 1 minute plank, 1 minute side plank, 50 crunches, 1 minute raised side plank, 2 minute bridge, 50 crunches
Treadmill Workouts
9 Minute Speed Increase
Time (minutes) Incline Speed
0-1 1.0 5.0
1-2 1.0 5.5
2-3 1.0 6.0
3-4 1.0 6.5
4-5 1.0 7.0
5-6 1.0 7.5
6-7 1.0 8.0
7-9 1.0 4.5
Recommended to repeat 5x
30 Minute Never Bored Workout
Time (minutes) Incline Speed
0-5 1.0 5.5
5-6 1.0 5.6
6-7 1.0 5.7
7-8 1.0 5.8
8-9 1.0 5.9
9-10 1.0 6.0
10-11 1.0 6.1
11-12 1.0 6.2
12-13 1.0 6.3
13-14 1.0 6.4
14-16 1.0 6.5
16-17 1.0 6.6
17-18 1.0 6.7
18-19 1.0 6.8
19-20 1.0 6.9
20-22 1.0 7.0
22-23 1.0 6.0
23-24 1.0 7.5
24-25 1.0 6.0
25-26 1.0 8.0
26-28 1.0 6.5
28-29 1.0 7.5
29-30 1.0 6.0
45 Minute Hill and Speed Interval Workout
Time(minutes) Incline Speed
0-5 8 4
5-15 1 6.5
15-20 8 4
20-25 1 6.5
25-45 Switch at 1 minute intervals
between 4.5 speed and alternate
8 and 7.5 with an incline of 1
45-50 8 4
Twenty (one) Minute Treadmill Interval
Time (minutes) Incline Speed
0-5 8 4
5-8 1 6.5
8-9 1 7.5
9-12 1 6.5
12-13 1 8.0
13-16 1 6.5
16-17 1 7.5
17-20 1 6.5
20-21 1 8.0
Cardio Day
Time (minutes) Incline Speed
0-3 3 3.5
3-5 3 4
5-7 3 5
7-9 4.5 4
9-11 4.5 5.5
11-13 4.5 4.5
13-15 6 6
15-17 6 5
17-20 6 4
20-22 4.5 5.5
22-23 4.5 6.5
23-24 4.5 6
24-25 3 5
25-27 3 4
27-30 1 3.5
30-34 12 3.7
34-35 15 4
35-37 10 3
37-41 12 3.7
41-42 15 4
42-44 10 3
44-48 12 3.7
48-49 15 4
49-51 10 3
51-53 12 3.7
53-54 15 4
54-55 10 3
55-60 1 3-4
Time (minutes) Incline Speed
0-1 1.0 5.0
1-2 1.0 5.5
2-3 1.0 6.0
3-4 1.0 6.5
4-5 1.0 7.0
5-6 1.0 7.5
6-7 1.0 8.0
7-9 1.0 4.5
Recommended to repeat 5x
30 Minute Never Bored Workout
Time (minutes) Incline Speed
0-5 1.0 5.5
5-6 1.0 5.6
6-7 1.0 5.7
7-8 1.0 5.8
8-9 1.0 5.9
9-10 1.0 6.0
10-11 1.0 6.1
11-12 1.0 6.2
12-13 1.0 6.3
13-14 1.0 6.4
14-16 1.0 6.5
16-17 1.0 6.6
17-18 1.0 6.7
18-19 1.0 6.8
19-20 1.0 6.9
20-22 1.0 7.0
22-23 1.0 6.0
23-24 1.0 7.5
24-25 1.0 6.0
25-26 1.0 8.0
26-28 1.0 6.5
28-29 1.0 7.5
29-30 1.0 6.0
45 Minute Hill and Speed Interval Workout
Time(minutes) Incline Speed
0-5 8 4
5-15 1 6.5
15-20 8 4
20-25 1 6.5
25-45 Switch at 1 minute intervals
between 4.5 speed and alternate
8 and 7.5 with an incline of 1
45-50 8 4
Twenty (one) Minute Treadmill Interval
Time (minutes) Incline Speed
0-5 8 4
5-8 1 6.5
8-9 1 7.5
9-12 1 6.5
12-13 1 8.0
13-16 1 6.5
16-17 1 7.5
17-20 1 6.5
20-21 1 8.0
Cardio Day
Time (minutes) Incline Speed
0-3 3 3.5
3-5 3 4
5-7 3 5
7-9 4.5 4
9-11 4.5 5.5
11-13 4.5 4.5
13-15 6 6
15-17 6 5
17-20 6 4
20-22 4.5 5.5
22-23 4.5 6.5
23-24 4.5 6
24-25 3 5
25-27 3 4
27-30 1 3.5
30-34 12 3.7
34-35 15 4
35-37 10 3
37-41 12 3.7
41-42 15 4
42-44 10 3
44-48 12 3.7
48-49 15 4
49-51 10 3
51-53 12 3.7
53-54 15 4
54-55 10 3
55-60 1 3-4