MommyHealthiest

Nourishing body, mind, & soul.

Last Workout of 2014!

on December 31, 2014

It’s almost the New Year and I will most likely be curled up in bed asleep next to Luna before midnight… Hope you all have a very happy New Year and that 2015 brings much joy, happiness, prosperity and health! …

Now, to today’s workout! My favorite treadmill running class was today – it’s actually the ONLY class I take. The treadmill interval routine for today’s workout is as follows:

Round One

Start 2.0 below your 30 sec max

*6.5 speed at 5% incline
-Recover 3.6 speed (No incline on recoveries )for 60 sec
*6.7 speed at 4% incline 60 sec
-Recover 3.6 speed 60 sec
*6.9 speed at3% incline 60 sec
-Recover 3.6 speed 60 sec
*7.1 speed at 2% incline 60 sec
-Recover 3.6 speed
*7.3 speed 1% incline 60 sec
-Recover 3.6 speed 60 sec
*7.5 speed no incline 60 sec

Transition 3.6 speed 2minutes recovery

Round Two

Start 1.0 below your 30 sec max

*7.5 speed for 80sec
-Recover 3.6 60 sec
*7.7 speed for 70sec
-Recover 3.6 speed 60 sec
*7.9 speed for 60 sec
-Recover 3.6 speed 60 sec
*8.1 speed for 50sec
-Recover 3.6 speed 60 sec
*8.3 speed 40 sec
-Recover 3.6 60 sec
*8.5 speed 30 sec

Transition 3.6 speed 2 minute recovery

Round Three

Start 1.0 below your 30 sec max

7.5 speed 15 sec
7.7 speed 15 sec
7.9 speed 15 sec
8.1 speed 15 sec
8.3 speed 15 sec
8.5 speed 15 sec
– Recover 3.6 speed 60 sec
Increase your start speed by 0.2 OR Increase incline by 1%
7.7 speed 15 sec
7.9 speed 15 sec
8.1 speed 15 sec
8.3 speed 15 sec
8.5 speed 15 sec
8.7 speed 15 sec
Cool down and stretch!

As if that wasn’t enough, i had to get arms in because I won’t get to them this week if I don’t… Quickie bicep and tricep workout after running:

*Ez curl bar 4×12 @ 35lbs,45,45,45

*Single arm tricep overhead extensions 3×15 each arm 20lbs, 22.5, 22.5 22.5

*Hammer curls 3×15 20lbs, 22.5, 22.5
Superset with tricep kickbacks 3×15 17.5lbs

*Tricep overhead rope extension 4×12 30lbs, 35lbs, 40lbs, 35lbs

*Close grip pullups 3×8
Superset with assisted dips 3×12

Ran out of time!

 

Happy, healthy and be safe!

 

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