The Holidays are upon us and for many that means travel. Don’t let your workouts fall by the wayside! This is the treadmill program I did while in New Orleans this past weekend BONUS! Healthy recovery shake below. I do my workout track by track on the Ipod, instead of having to time things.
Warm up at 0 incline, 3.0 speed for 3-5 minutes
Track one: 5.0 speed light jog at 0 incline
Track two: 20 deep squats off the rails (feet wide, belt between). Speed 3.5, incline 15. Every chorus, 20 deep squats, verses are climbs.
Track three: easy run at incline 3.0, speed 5.3
Track four: super slow speed, 0.8 walking lunges at 6.5 incline
Track five: quick run, 2.0 incline, 6.0 speed
Track six: recover and 3.0 pace for 2 minutes. Light jog, 0 incline, 3.8 speed for remaining track
Track seven: 20 deep squats off rails. Side shuffles at 1.5 speed, 0 incline. Repeat squats every chorus and alternate shuffles during verses.
Track eight: hill run/climb. Set incline at 15, speed at 3.5 during chorus. Verses, incline down to 7.5, speed to 5.0
Track nine: incline between 5-10, speed alternates between jog (5.0) and sprints (7.0-8.0) between chorus and verses.
Track ten: 15 incline, 3.0 speed, slow climb entire song.
Cool down with flat walk and make sure to stretch!
Post workout Recovery Smoothie
4 oz water
4-6 oz skim milk
1 whole banana
1/2 tablespoon natural peanut butter
1 scoop whey (I use BSN Syntha 6 chocolate peanut butter)
1 tablespoon unsweetened cocoa
ice to taste
Blend well and drink within 30 minutes of your workout