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WOW #1 (Cardio)

WOW #1 (Cardio)

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This week’s workout is all about legs and cardio. Cardio legs! The only equipment you will need will be a treadmill that can incline to 5%. You will get in an excellent cardio workout as well as work your bottom half (that means quads, hamstrings, calves, and your booty!). Your WOW challenge is to complete this workout at least one time this week.

Time: 30 Minutes
Equipment: Treadmill
*Note: Feel free to adjust speed and incline to match your physical ability level. Don’t make it too easy!

00:00 – 05:00 Warm Up, walking (3mph)
05:00 – 10:00 Run/Walk Intervals (30 seconds 6.5/7mph; 30 seconds 3mph)
*During your last walk at the 9:30 mark, increase incline to 5%
10:00 – 20:00 Jog/Walk Intervals (20 seconds 5.5/6mph; 40 seconds 3mph)
*During your last walk at the 19:30 mark, decrease speed to 1mph
20:00 – 25:00 Leg Burnout:
                                20:00 – 20:20 Right side step squat**
                                20:20 – 20:30 Slow recovery walk
                                20:30 – 20:50 Left side step squat**
                                20:50 – 21:00 Slow recovery walk
                                Repeat 4 more times until 25:00
25:00 – 30:00 Drop Cool Down
                                25:00 – 26:00 Walking, 4% incline at 3.5mph
                                26:00 – 27:00 Walking, 3% incline at 3mph
                                27:00 – 28:00 Walking, 2% incline at 3mph
                                28:00 – 29:00 Walking, 1% incline at 3mph
                                29:00 – 30:00 Walking, 0% incline at 2.5mph

**Side step squats: You should remain in squat position for the entire 20 second period (no standing up or straightening your legs!). For Right Squats, you should be facing sideways and looking at the left railing so that you are stepping out with your right foot. For Left Squats, you should be facing sideways and looking at the right railing so that you are stepping out with your left foot.

Enjoy!

Quick and Easy Fruit Cobbler

Quick and Easy Fruit Cobbler

Introducing: Workouts of the Week (WOW)

Introducing: Workouts of the Week (WOW)