Move, PUSH
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Throw Down Tuesday!

One of the best and most effective ways to shred fat, condition the heart, and skyrocket metabolism is through a technique called high-intensity training.  High-intensity utilizes both the anaerobic and aerobic systems to put your work out into over drive.  These workouts are shorter and much more INTENSE.  You can get in and get out with BIG results.  Ideally, high intensity workouts should only be performed 1 – 3 times per week.  More than 3 bouts can leave too much stress on the body and result in overtraining fatigue or injury.


This weeks challenge is a running PLUS body weight interval cycle. If you are hitting the gym, pick a treadmill that has some open space besides it as you will hop off the machine every few minutes.  Grab a pair of medium hand weight for the curl to press sections.  If you are hitting the pavement, wear a watch or use your phone as a timer.  For the hill section, you can perform a ladder with speed and do high knees or tuck jumps for minutes 16:00 – 19:00.  Here we go, PUSH IT!

0 – 1:00 Slow Jog or Walk
1:00 – 3:00 Jog
3:00 – 4:00 run
4:00 – 5:00 jog
5:00 – 6:30 run
6:30 – 7:00 sprint
7:00 – 8:00 standing off treadmill, bicep curl to overhead press alternating arms
8:00 – 9:00 walk out to plank, push up, walk in, repeat
9:00 – 10:00 mountain climbers
10:00 – 11:00 burpees
11:00 – 14:00 jog
14:00 – 15:00 jog at 25% incline
15:00 – 16:00 jog at 50% incline
16:00 – 19:00 fast walk at 75% incline
19:00 – 20:00 jog/run at 50% incline
20:00 – 21:00 jog/run at 25% incline
21:00 – 22:00 Sprint at 0%
22:00 – 23:00 standing off treadmill, bicep curl to overhead press alternating arms
23:00 – 24:00 walk out to plank, push up, walk in, repeat
24:00 – 25:00 mountain climbers
25:00 – 26:00 burpees
26:00 – 27:00 jog
27:00 – 28:00 sprint
28:00 – 30:00 jog

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