Day 1:
The following workout will be done as a circuit, meaning you will take little to no rest in between each exercise. After you complete all the exercises, take 90 seconds of rest, then repeat for a total of four rounds.
Day 2: Treadmill sprints (28 minutes)
- Begin with a five-minute jog on the treadmill to warm up before beginning the speed work.
- Set the speed of the treadmill to 7.0 mph, and complete a total of 10, 45-seconds sprints. Take one minute of rest in between each sprint. If 7.0 mph is too fast or too slow, feel free to adjust the speed. Remember, this is a sprint, and the speed should be at a challenging pace.
- Complete a five-minute, light jog to cool down.
Day 3: Rest
Day 4: The following exercises will be done as a circuit, meaning you will take little to no rest in between each exercise. After you complete all the exercises, take 90 seconds of rest, then repeat for a total of four rounds.
Day 5: Rest
Day 6:
The following workout will be done as a circuit, meaning you will take little to no rest in between each exercise. After you complete all the exercises, take 90 seconds of rest, then repeat for a total of four rounds.
Day 7: Rest
Way to work! If you liked this program, feel free to start it over next week.
