Focus, Take Action, Achieve! Today’s Workout!

Today’s Workout was my Wednesday Precision Running Treadmill class. My one day of true cardio where I run a little over 4 miles and sweat my ass off! Feels sooo great! Anyone can do this class, just work at your own pace – anything is possible… anything can be accomplished… put your mind to it… focus… take action… achieve!

1⃣First Round
👣Start 1.8 below your 1 min max
🔺5,7 speed no incline 1 min
🔻3.7 walk 4% incline 1 min
🔺5.9 speed 1 min
🔻3.7 walk 5% incline 1 min
🔺6.1 speed 1 min
🔻3.7 walk 6% incline 1 min
🔺6.3 speed 1 min
🔻3.7 walk 7% incline 1 min
🔺6.5 speed 1 min
🔻3.7 walk 8% incline 1 min
🔺6.5 speed 1 min
🔻3.7 walk 9% incline 1 min

Transition between rounds 2 min at 3.7 walk

2⃣Round Two
👣Start at 1.0 below your 1 min max
🔺6.5 speed 1 min
🔻3.7 walk 1 min
🔺6.7 speed 1 min
🔻3.7 walk 1 min
🔺6.9 speed 1 min
🔻3.7 walk 1 min
🔺7.1 speed 1 min
🔻3.7 walk 1 min
🔺7.3 speed 1 min
🔻3.7 walk 1 min
🔺7.5 speed 1 min

Transition between rounds 2 min at 3.7 walk

3⃣Round Three
👣Start at your 1 min max
🔺7.5 speed 1 min
🔻4.5 speed 1 min
🔺7.5 speed 1 min
🔻4.7 speed 50 sec
🔺7.5 speed 1 min
🔻4.9 speed 40 sec
🔺7.5 speed 1 min
🔻5.1 speed 30 sec
🔺7.5 speed 1 min
🔻5.3 speed 20 sec
🔺7.5 speed 1 min

👏Cool Down on treadmill 1.8 speed
🔺High knee raises for 30
🔺Opposite elbow to opposite knee raises for 30
🔺Stretch quads, hip flexors, piriformis, calves, neck, shoulders

⌚️Time to eat!!! 😋💪

Treadmill Workout That Kicks Your A**

Yesterdays treadmill workout was great until the last round that kicked by ass! I love, love, love this Precision Running treadmill class at Equinox.  It simply challenges me each and every time, which makes me come back for more – I even get a little anxiety before class because it’s so out of comfort zone. I have increase my speed, time and strength each and every week. It’s an amazing concept and research study. Try it if you’re near an Equinox gym! Here is an exact replica of yesterday’s class – try if you’re game!

 
Round One- 1 minute intervals, no incline
* 6.0 speed 1 min
3.8 recover walk 1 min
* 6.2 speed 1 min
4.0 recover walk 1 min
* 6.4 speed 1 min
4.0 recover walk 1 min
* 6.6 speed 1 min
4.0 recover walk 1 min
* 6.8 speed 1 min
4.0 recover walk 1 min
* 7.0 speed 1 min
4.0 recover walk 2 min before next round

Round 2- 90sec interval, speed stays the same
*7.0 speed 90sec at 1 min hit 1% incline for remaining 30 sec
4.0 walk 1 min
*7.0 speed 90 sec, at 1 min hit 2% incline for remaining 30 sec
4.0 walk 1 min
*7.0 speed 90 sec,at 1 min hit 3% incline for remaining 30 sec
Walk 4.0 1 min
*7.0 speed 90 sec, at 1 min hit 4% incline for remaining 30 sec
Walk 4.0 2min before next round

Round 3- 2min interval, incline stays at 4%
*7.0 speed 2min, at 90sec increase speed to 7.2 for remaining 30 sec
Walk 3.6 1 min
* 7.0 speed 2min, at 90 sec increase speed to 7.4 for remaining 30sec
Walk 3.6 1min
* 7.0 speed 2min, at 90 sec increase speed to 7.6 for 30 sec
Walk 3.6 speed
* 7.0 speed 2min, at 90 sec increase speed to 7.8 for 30 sec
Walk 3.6 1 min
* 7.0 speed 2 min, at 90 sec increase speed to 8.0 for 30 sec

YOU ARE DONE!!!

Want To Run Stronger, Faster and More Fit?!

I’m usually not one to take classes at the gym I go to – It’s just not my thing, nothing against them.  However, last week was the first time I took a Precision Running Class at Equinox and I LOVED it!  I took it again this week and already improved from last weeks class as you can see from pic 1 to pic 2.  I’m also not that cardio girl either and I’m doing this workout, so ANYONE can do this.

What exactly is this Precision Running?  It’s a treadmill workout developed by running coach David Siik using the BITE Method  – Balanced Interval Training Experience, meant to make you run correctly, be injured less and burn more.   An equal emphasis is split between aerobic and anaerobic forms of interval training so your body stays healthy during the workouts.  The workout involves speed work and distance work, but not at the extremes.  It uses the right intervals at the right speeds and you systematically build up your speed through each workout.

Why take this class?  If you’re having problems breaking a plateau, to try something new in your routine, to challenge your body and mind, to feel great.  All I can say is that it kept me on the treadmill for almost an hour and it went by fast! You bet I’ll be there next week!

Keep moving!