OUTFIT DETAILS: SPORTS BRA | LEGGINGS | SHOES
Just run with everything you have on this one. Know that you are already getting faster by putting one foot in front of the other!
XOXO. Kel
Warm up:
Start with a 2 min. brisk walk
3 min. jog – starting at 5 speed. Bump up to 6 and 7 speed within this 3 minutes.
***Round 1***
SPRINT @ 9.0 speed — for 30 seconds
JOG @ 7.0 speed — for 30 seconds
Repeat 3X Total
WALK for 30 seconds (quick recovery)
(Then do it again)
SPRINT @ 9.0 speed — for 30 seconds
JOG @ 7.0 speed — for 30 seconds
Repeat 3X Total
WALK 1 MIN
***Round 2***
Each round, you run for 30 seconds and step off and recover for 20 seconds
8 speed / Incline 7 — Sprint for 30 seconds – rest 20 seconds
9 speed / Incline 7 — Sprint for 30 seconds – rest 20 seconds
9.5 speed / Incline 7 — Sprint for 30 seconds – rest 20 seconds
Slow walk 1 min – REPEAT 2X Total
***Round 3***
Straight up SPRINTS
10 speed — 1 Incline
Sprint for 30 seconds — Rest for 20 seconds
Repeat 5X
***Round 4***
FINISHER
10 speed — 1 Incline — 30 second sprint
When timer hits 15 seconds within the 30 second sprint, bump incline to 3 (KEEP RUNNING)
Step off and recover for 30 seconds
10 speed — 1 Incline — 30 second sprint
When timer hits 15 seconds within the 30 second sprint, bump incline to 4 (KEEP RUNNING)
Step off and recover for 30 seconds
10 speed — 1 Incline — 30 second sprint
When timer hits 15 seconds within the 30 second sprint, bump incline to 5 (KEEP RUNNING)
Step off and recover for 30 seconds
DONE
Recover with a 1 min. walk.
COOL DOWN 🙂
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