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Hi Everyone!
Yesterday I took my workout to the track. This is a very challenging cardiovascular workout, that will burn fat, strengthen your core, and improve your speed. Even if you aren’t concerned with running speed this workout will help you improve your bodies ability to work at a higher level of effort and improve your V02 Max.
Make sure you do a warm-up before completing this workout, and finish with a cool-down. I did a warm-up jog (2 laps around the track, which equals 800 meters), and 1 mile cool down at an easy pace.
When I wrote the workout I planned on doing a 3 minute jogging warm-up and 3 minute jogging cool down. You can choose whichever suits your needs.
I hope you enjoy this one! It’s tough, but a great challenge!
Melissa
Click the link to get your own Gymboss Interval Timer!
Warm-Up
-High Knees (1 Minute)
Jump Rope (or invisible jump rope) (2 Minutes)
-Run (3 Minutes-Harder than race pace)
-Burpees (2 Minutes)
-Mountain Climbers (1 Minute)
-Run (3 Minutes: Harder than race pace)
-Jump Rope (2 Minutes)
-High Knees (1 Minute)
Cool Down
Alternate Workout Burst for those who do not run:
All Levels: Max Reps during each 50 second interval, 10 seconds of rest between exercises. Followed by 1 mile run, or 5-10 minutes of cardio of choice.
1. Frog Hopper
2. Curtsy Lunge Twist (right)
3. Bicycle Abs
4. Curtsy Lunge Twist (left)
5. Jumping Jack Pushup
this was brutal! I needed a good cardio work out!
I would never have imagined that I could actually do 2 minutes of burpees 6 months ago when I started Bender Fitness. I am so happy I found your site and I am in the best shape of my life! Thank you!!!