Yes! You can get a solid full-body workout done under an hour. This efficient 45-minute sweat session starts with a push of cardio and finishes with strength training, focused on ab and arm work.
Treadmill Plan
| Time | Speed | Incline |
|---|---|---|
| 00:00-05:00 | 3.5 | 1.0 |
| 05:00-08:00 | 4.0 | 1.0 |
| 08:00-11:00 | 5.0 | 1.0 |
| 11:00-15:00 | 5.5 | 1.0 |
| 15:00-19:00 | 6.0 | 1.0 |
| 19:00-22:00 | 5.5 | 1.0 |
| 22:00-25:00 | 5.0 | 1.0 |
| 25:00-28:00 | 4.0 | 1.0 |
| 28:00-30:00 | 3.5 | 1.0 |
Strength-Training Plan
| Exercise | Reps | Notes and Tips |
|---|---|---|
| Wide Squat and Biceps Curl | Three sets of 12 reps | Shift your weight toward your heels. |
| Triceps Push | Three sets of 10 reps | Concentrate on keeping your spine straight. |
| Tipping Row | Three sets of 10 reps (each side) | Pretend you're in Warrior 3 during this move. |
| Quadruped | Three sets of 12 reps (each side) | Pull your abs toward your spine to stabilize your entire body. |
from Happy healthy you. | POPSUGAR Fitness http://ift.tt/VkHb6N
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