You will need access to a treadmill and an indoor bike, so this workout is best performed in a gym.
To warm up, jog for about 5-10 mins and progressively increase your speed. By the last minute you should start feeling out of breath.
You will perform the following circuit 2 to 4 times through depending on your fitness level. The effort of each exercise is based on a Rate of Percieved Exertion (RPE) which is a scale of 1 to 10. For each exercise you want to be at a level of 8. This means that you shouldn't be able to talk beyond a couple of words at a time.
5 minute fast run at an incline of 2-3
5 minute hill power walk at an incline of 15 (Avoid using the handles of the treadmill. Focus on steady, long steps and an upright posture)
5 minute fast ride on the bike (Keep your revolutions per minute between 100-115. If your legs are spinning out of control, increase the tension)
Cool down with a 5-10 minute easy rode on the bike followed by a good stretch of the hip flexors, glutes, and legs.
Happy sweating!
No comments:
Post a Comment