April 26, 2011

Strength & weight Loss
UPPER &CORE:
20 Thrusters (pick a heavier weight than you normally use, about 5 lbs more)
1 min bicycle (core)
20 Push ups* or modified push ups
REPEAT SET 4 TIMES (as fast as you can)
*Try to do at least 5 "real" push ups each set. Those who can, shoot for 10 each set. I bet you can do more than you think. Make sure you have good form!
RUN:
1 min incline, 1 min flat
2 min incline, 2 min flat
3 min incline, 3 min flat
2 min incline, 2 min flat
1 min incline, 1 min flat
2 min sprint—1 min incline, 1 min flat
20 minute hills—try to maintain the same pace throughout, push hard on the hills, recover on the flats.