Wed., March 16th

Strength & Weight Loss

Intensity: MEDIUM to HARD
Focus: Core, Cardio

Let's do our 10's workout again! :)


If you have gym access pick 4 of the following machines: treadmill, bike, elliptical, rower, or stair stepper. If you don't have gym access I will give you some ideas below.

Do each machine for 10 minutes.

Within the 10 minutes break up what you are doing to really push yourself to your max each 10 minute segment. It's only 10 minutes...come on!

Really pay attention to your body as you do this workout so you can maximize your efforts.

Example workout: do a quick 3-5 minute walk to warm up (not included in the 10 minutes). Start on the treadmill. Run at a fast pace (a little faster than a 5k pace) for 2 minutes, turn around and run 1/2 the speed backwards for 1 minute. Repeat until 10 minutes is up. Go to bike. Do 1 min fast spin, 2 mins hills for 10 minutes. Go to rower and keep your speed up the whole time. Then to elliptical where you increase levels every 2 minutes.

This is just an example. You can push yourself in whatever way you want for each 10 minute segment. As you pay attention to your body you will be able to really push and maximize each exercise. However, you do need to determine a plan before you start. ie. I'm going to sprint at 10.0 mph every other minute. If it gets too hard you can modify, but go in with a plan.

IF you don't have gym access you can do running, biking, core and running or biking again. If you repeat something like running or biking just do something different for the second 10 minute segment. For core do different exercises like planks, sit ups, reverse crunches, bicycle, flutter kicks, etc. take 30 secs rest between when needed. Try to get in as much as you can for the 10 minutes.

This is a great workout for you to learn how to push yourself.