Track (treadmill) workout:

* level 7- 8:34/mi

*10# dumbbells

1 mile

  • 1 minute wall sit w/ bicep curls
  • 10 wide push-ups
  • 10 narrow push-ups
  • 15 reverse flys
  • 20 squats w/ overhead press

1 mile

  • 1 minute wall sit w/ bicep curls
  • 15 burpees
  • 45 second side plank, each side

1 mile

  • 1 minute wall sit w/ front raises
  • 20 lunges each side w/ bicep curls
  • 45 second mountain climbers
  • 1 minute abdominal twist

1200m (3 laps)

  • 1 minute wall sit w/ front raises
  • 20 side lunges w/ overhead press
  • 15 sit to floor and stand back up
  • 20 dumbbell rows
  • 20 sit-ups

800m (2 laps)

  • 1 minute plank
  • 1 minute scissor kicks
  • 1 minute superman

400m (1 lap)

 

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