In light of the “holiday”, I decided it would be best to create something that combined really short intervals and maximized a lot of different muscles and types of exercises. You will be hoping from treadmill, to bike, to elliptical, to rower, to stair master, and finally back to the treadmill. It should be an interesting and intense workout!
| Phase | Exercise | Intensity | Duration |
| Warm-up | Jogging | Base | 5 mins |
| Cycling | Base/Push | 5 mins | |
| Elliptical | Base/All-out | 5 mins | |
| Rower | Base/Push | 5 mins | |
| Stairs | Base/All-out | 5 mins | |
| Cool down | Jogging | Base | 5 mins |
| Stretch | 5 mins |
I’ll create a post that helps you identify what your base, push, and all-out paces are at a later time. However, to give you a brief description, think of your base pace as the pace you are able to maintain a conversation in (recite your ABC’s to verify), push pace as the pace where you begin to have great difficultly continuing that conversation, and all-out pace as the pace where it becomes impossible to have a conversation. Use these paces and bench-markers for your workout.
For stretching, focus on the hamstrings, hip flexors, quads, and knees as well as any other muscle group you feel needs stretching.
Feel free to let me know how YOUR workout went in the comments as well!
Robyn J. Fitness 