jeudi 16 mars 2017
The Ultimate Running and Strength Training Workout You Can Do at the Gym
Want to work out, but you don't have much time or you're at a loss for what to do? Here's a satisfying workout that you can take to the gym that combines cardio and strength training. You'll work your entire body in a shorter amount of time!
Running Workout: 25 minutes
This cardio workout focuses on incorporating speed intervals, so it works well on a treadmill, but you could also adjust to make it work outside on the road, on a Spin bike, or you could even do this workout with a jump rope.
After completing a treadmill warmup, repeat the below running interval a total of 20 times, adjusting the speeds if necessary. End with a five-minute cool down before moving to the strength-training workout.
| Time | Pace |
|---|---|
| 30 seconds | Run moderately (4.5-6.0 mph) |
| 30 seconds | Sprint (about 7-10 mph) |
Strength Training Workout: 17 minutes
Repeat this five-minute workout twice for a total of 12 minutes, and finish with a five-minute stretch session. Descriptions of the moves are below.
- Squat with overhead reach: 30 seconds
- Push-up: 30 seconds
- Forward backward lunge: alternate sides for 30 seconds
- V-sits: 30 seconds
- Superman: 30 seconds
- Side elbow plank with leg lift: 30 seconds on each side
- Sumo squat: 30 seconds
- Triceps Dip: 30 seconds
- Elbow plank with donkey kick: 30 seconds on each side
- Bicycle Crunches: alternate sides for 30 seconds
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