1) Power Building
This sprint workout calls for a combination of hard, speedy, explosive bouts and relaxed rest periods.
Warm-Up
- Easy walk for five minutes at a 2 percent incline.
Set 1
- 30 seconds, 8 percent incline: Increase the speed to a moderate-for-you jogging pace. Take big steps on your toes to complete long strides.
- 60 seconds, 2 percent incline: Easy walk.
- Perform eight rounds
Set 2
- 20 seconds, 10 percent incline: Set the speed at a fast-for-you running pace and take short, chopping steps.
- 70 seconds, 2 percent incline: Easy walk.
- At the bottom of each round, carefully step off the treadmill and perform 20 seconds of jumping lunges as quickly as you can with good form.
- Perform eight rounds
Cool-Down
- Easy walk for five minutes.
2) Strength Building
This workout focuses on moderate-tempo efforts that keep your heart rate up. The rest intervals won’t allow for full recovery, so pay special attention to your form; if it begins to break down, rest.
Warm-Up
- Easy walk for five minutes at a 2 percent incline.
Set 1
- 60 seconds, 10 percent incline: Lunge on the treadmill at a slow, controlled speed. Hold onto the rails for balance.
- 2 minutes, 2 percent incline: Easy walk.
- Perform four rounds
Set 2
- 40 seconds, 8 percent incline: Set the speed to an easy jogging pace.
- Carefully step off the treadmill and perform 10 bodyweight squats. Step back onto the machine.
- 80 seconds, 2 percent incline: Easy walk.
- Perform six rounds
Cool-Down
- Easy walk for five minutes.
This was excerpted from “The Workout: New Twists on Old Faves.”
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