Thursday, August 21, 2008

Treadmill - Dumbbell Workout

Approximate time: 50 - 55 minutes
Tip: Try not to rest too long between exercises; keep moving!

Incline

Speed (mph)

Minutes

Warm-up

1%

6.2

5

Hill 1

3%

6.2 – 6.5

1

Recovery

1%

6.2

1

Hill 2

5%

6.2 – 6.5

2

Recovery

1%

6.2

1

Sets

Dumbbell Weight

Reps

Single Arm Row

1

20

12

Rear Deltoid Fly

1

8

12

Push Ups on Bench

1

Body Weight

15

Lunge with Knee

1

12

15

Incline

Speed (mph)

Minutes

Hill 3

3%

6.5 – 6.7

1

Recovery

1%

6.2

1

Hill 4

7%

6.0 – 6.2

2

Recovery

1%

6.2

1

Sets

Dumbbell Weight

Reps

Lateral Raises

1

8

12

Overhead Tricep Press

1

8

12

Single Leg Squat

1

Body Weight

15

Repeat from Hill 1

Cool Down

1%

6.0

5

11 Comments:

Simple and Divine said...

Awesome! Thanks so much Tina!!! :)

eatingbender said...

Great workout, Tina!! Thanks :o)

Tami said...

with all the different classes, exercises, etc how do you decide what workout to do. i LOVE to run but i love weight lifting as well and i love my one spinning class I can take! there is so many resources now and so many different workouts, i never know what to do.

Caitlin said...

thats awesome! thanks!

Kristen said...

Very cool workout, Tina. Love the cardio and weight intervals and running hills is always a calorie blaster/glute shaper! :-) I'll be trying this one soon.

Kristen said...

Very cool workout, Tina. Love the cardio and weight intervals and running hills is always a calorie blaster/glute shaper! :-) I'll be trying this one soon.

Anonymous said...

Tina- do you know how many calories per bar for your oatmeal raisin bars?

Alex said...

Thanks Tina!
This is great!

SH said...

Thanks Tina! I am in a gym rut, so these workouts are going to be great to try. It's like having a personal trainer - a virtual one!

http://hareandtortoise.wordpress.com/

Tina said...

I don't, sorry! You can try counting up all of the ingredient calories and dividing by 9. My best guess is 250-300 calories per bar.

Anonymous said...

I really enjoyed this workout:)