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Description

These running and strength intervals fire up your fat melt and keep it burning hot for hours. You'll start with the treadmill block (round 2 increase incline to 3%) then move to the floor block.


Exercises

Set 1: 1 round
Treadmill Moderate Jog
Treadmill Moderate Jog
5 minutes

Set 2: 1 round
Treadmill Running
Treadmill Running
2 minutes
Treadmill Moderate Jog
Treadmill Moderate Jog
1 minute
Treadmill Running
Treadmill Running
2 minutes
Treadmill Moderate Jog
Treadmill Moderate Jog
1 minute
Run As Hard As You Can
Run As Hard As You Can
1 minute

Set 3: 1 round
Treadmill Running
Incline: Moderate
Treadmill Running
2 minutes
Treadmill Moderate Jog
Incline: Moderate
Treadmill Moderate Jog
1 minute
Treadmill Running
Incline: Moderate
Treadmill Running
2 minutes
Treadmill Moderate Jog
Incline: Moderate
Treadmill Moderate Jog
1 minute
Run As Hard As You Can
Run As Hard As You Can
1 minute
Rest
Rest
1 min 30 secs

Set 4: 2 rounds
Weights: Moderate
Thrusters
12 reps
Dumbbell Renegade Rows
Weights: Moderate
Dumbbell Renegade Rows
12 reps
High-Plank and Knee Draw
High-Plank and Knee Draw
12 reps
Right Lunge with Band Bicep Curl
Resistance: Moderate
Right Lunge with Band Bicep Curl
12 reps
Left Lunge with Band Bicep Curl
Resistance: Moderate
Left Lunge with Band Bicep Curl
12 reps
Tricep Kickbacks
Weights: Moderate
Tricep Kickbacks
10 reps
Rest
Rest
15 seconds
Burpees
Burpees
12 reps
Rest
Rest
15 seconds
V-Ups
V-Ups
12 reps
Rest
Rest
1 minute

Set 5: 1 round
Transition
Transition
30 seconds
Treadmill Running
Treadmill Running
2 minutes
Treadmill Moderate Jog
Treadmill Moderate Jog
1 minute
Treadmill Running
Treadmill Running
2 minutes
Treadmill Moderate Jog
Treadmill Moderate Jog
1 minute
Run As Hard As You Can
Run As Hard As You Can
1 minute

Set 6: 1 round
Treadmill Running
Incline: Moderate
Treadmill Running
2 minutes
Treadmill Moderate Jog
Incline: Moderate
Treadmill Moderate Jog
1 minute
Treadmill Running
Incline: Moderate
Treadmill Running
2 minutes
Treadmill Moderate Jog
Incline: Moderate
Treadmill Moderate Jog
1 minute
Run As Hard As You Can
Run As Hard As You Can
1 minute
Cool-Down Walk
Effort: Light
Cool-Down Walk
1 min 30 secs


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