Treadmill and Bootcamp KICKERS

Hi all!  I have a few minutes this morning to post a couple workouts I came up with on my trip.  I hope they are HARD.  Exercising in serious humidity made me feel like I was a MACHINE!!  I was dripping!  Here is the BOOT CAMP!!!

50, 40, 30, 20

Complete four rounds of the following exercises.  Start the 1st round with 50 reps, 2nd round 40, 3rd round 30, and last round 20 reps of everything!!!  You’ll feel awesome because you get the hard stuff in FIRST!!  It’s all MENTAL!

BURPEES

WALKING LUNGES WITH WEIGHTS (Double the reps.  The first half do straight walking lunges and the second half cross your front leg over the other leg as you step down.  This works your BUTT more).

OVERHEAD PRESSES

SITUPS

PUSHUPS

DEAD LIFTS (Hamstrings)

SKULL CRUSHERS (Triceps)

3 SET OF LADDERS OR HIGH KNEES

Finish with 3 sets of 2 minute planks

There are NO cool pictures of people running on a treadmill!  Probably because it isn’t cool.  I don’t mind the treadmill.  I play little games with my speed to make it interesting.  It was cool to run on the cruise ship.  It felt a little funny, but the view was beautiful.  I felt like I was running on the WAVES!!!  Here it is:

5 MILE TREADMILL WORKOUT (45 minutes)

Warm up for 2 minutes

1 minute at 6.0

2 minutes at 6.5

2 minutes at 7.0

2 minutes at 7.5

1 minute at 8.0

1 minute at 8.5

1 minute at 9.0

2 minutes at 7.5

2 minutes at 7.0

2 minutes at 6.5

1 minute 9.5

REPEAT

This should get you to about 4 1/2 miles.  Sprint the last 1/2 mile.  I ran between an 8 and 9.

I finished with a few weights (12-15 lbs):

Complete each exercise 3 X’s.

15 High Sumo

15 Lateral Raises

15 Front Raises

20 Tricep Dips

20 Situps

20 Side Ups (R)

20 Side Ups (L)

20 Supermans

That’s all FOLKS!!!  TIme to get REALLY motivated with my DIET, starting TOMORROW 🙂 Here’s a bit of MOTIVATION!!!

 

And, I just like this SONG *  Have a GOOD day!!

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