You'll "like" this one.... when it's over!

Today's workout was top notch!  We were all pretty much exhausted when we finished.  We often do what I like to call a "treadmill workout", but today I wanted to mix up the normal regimen.  When we were all done, someone commented, "I know it's a good workout when I can't finish it."  And my reply was, "I love it when you give it your all!" 

So give this all you've got and enjoy the burn!

The "You'll LIKE This One" Workout:

• Total workout time: 40-45 minutes
• Complete each exercise for 30 seconds followed by 10 seconds of recovery time. Complete the exercise 4 times in a row.
• Total time should be 2 minutes and 30 seconds before moving on to the run.
• Run for 2 minutes and 30 seconds.
• Adjust your running speed according to your fitnesss level. Try to run at 75-85% of your maximal effort.

High knees
       - Run
Pushups
       - Run
Jump Squats
       - Run
Situps w punches
       - Run
Donkey kicks
       - Run
Mountain Climbers
       - Run
Burpees
       -Run
Weighted BOSU crunches
       - Run

Total body weight & treadmill workout- You need this one!

One of my favorite workouts- especially when I'm short on time- is an interval workout on the treadmill combined with some strength exercises.  I like to change up the work interval time, the number of exercises, and the time on the treadmill. 

Today we did some sprint work on the treadmill as the running time was only 1 minute.  The combined exercises were also pretty intense.  Needless to say... you should do it!

**This type of workout usually works best with a couple of workout buddies if the treadmill will stop if you are not using it.  If the treadmill will keep going while you are not on it, then go ahead and get 'er done alone. 

50 seconds - 1 minute work time/ 10-15 seconds recovery time

CIRCUIT #1 - Complete 3 rounds

• Dumbbell alternating bent over rows
• Sliding plate pikes  
• (start in a pushup position with your feet on a weigted plate- we used a 25 lb. Using your core, slide the weight with your feet toward your hands, keeping your legs straight ending in a pike position with your butt in the air)
• RUN

CIRCUIT #2 - Compete 3 rounds

• Squat with 1-arm dumbbell shoulder press (switch arms halfway)
• High knee foot taps (on bench or medicine ball)
• RUN

CIRCUIT #3 - Complete 3 rounds

• Mountain climbers
• Hops over the box or a BOSU ball
• (keep one foot on the box/BOSU ball at all times.  Press with that foot and jump over to the other side, switching the foot that is now on the box.)
• RUN

Total exercise time: 30-40 minutes, depening on choosen work time and rest time.