Treadmill – 30 minute interval workout

 (hips, hamstrings and glute strengthening)

Form: Power walk – long strides and squeeze glutes at the end of each stride. (I usually put treadmill on highest gradient for this one)

Jogging – Choose a challenging pace with a jogging pace at at least 2 points higher than a walk. (Neutral gradient for this)

Lunges/Squats – in place lunges alternating right and left (or squats)

Walk for 5 minutes ( first 2 is warm up, next 3 begins the rotations)

Leave the treadmill running, jump off of it and do alternating leg lunges for 30 seconds.

Get back on treadmill and at a jogging pace, jog for next 30 seconds.

Cycle through walk/lunges/jog according to this rotation below:

Mins 0 – 2 (walk/warm up)

Mins  2 – 5 (long walking strides, squeeze glutes)

Mins 5 – 5:30 alternating lunges

Carefully get back on treadmill and walk up to minute 6

Mins 6 – 8 jogging

Mins 8 – 10 walking

Mins 10 – 10:30 squats

Carefully get back on treadmill and walk up to minute 11

Mins 11 – 13 jogging

Mins 13 – 15 walking

Mins 15 – 15:30 lunges

Carefully get back on treadmill and walk up to minute 16

Mins 16 – 18 jogging

Mins 18 – 20 walking

Mins 20 – 20:30 squats

Carefully get back on treadmill and walk up to minute 21

Mins 21 – 25 walking

Mins 25 – 28 jogging

Mins 28 – 30 (cool down, easy walk)

Rise and shine!!

Eat 1/2 banana about 20 mins before W.O.D (see below)  —  kick butt on this work out

Recover with Isagenix Lean Protein shake

mid morning: egg white and oatmeal pancake (blend together 1/2 cup cooked oats, 3 egg whites, and 2 Tbsp plain greek yogurt). Spray pan with olive oil spray, and use the egg/oats as a batter for pancake.

Lunch: salmon and broccoli

mid afternoon: lara bar

Dinner: 1/2 sweet potato, lean turkey burger, and steamable bag of lean fibrous vegetables

After dinner: 1 scoop whey vlended with few ice cubes and water (I favour Isagenix – if you want more info on why and how to get it, email me ;-))

Basic Interval Training – this can be done on a treadmill, stairmaster or stationary bicycle.

30 minute work out.

Whichever piece of equipment you have chosen, figure out what is a moderate zone for yourself, and a high zone. If you have already had your heart rate test done, use zone 1 to 2 as the “off” time, and zones 4 and 5 as the “on” time.

Mins 0 – 4: warm up (zone 1) easy intensity of about 2 out of 10

Mins 4 – 5: moderate intensity : zone 3 (jogging, can hold a conversation)

Mins 5 – 8: low intensity, easy jogging, zone 1 to 2

Mins 8 – 9: high intensity zone 4 to 5 (cannot hold a conversation, all out work

Mins 9 – 10 :  moderate intensity

Mins 10 – 13 low intensity

Mins 12 – 14 high intensity

Mins 14 – 15 moderate intensity

Mins 15 – 18 low intensity

Mins 18 – 19 high intensity

Mins 19 – 20 moderate intensity

Mins 20 – 23 low intensity

Mins 23 – 25 high intensity

Mins 25 – 28 moderate intensity

Mins 28 – 30 lowest, cool down (back to walking comfortably)

Basic Interval Training – this can be done on a treadmill, stairmaster or stationary bicycle.

30 minute work out.

Whichever piece of equipment you have chosen, figure out what is a moderate zone for yourself, and a high zone. If you have already had your heart rate test done, use zone 1 to 2 as the “off” time, and zones 4 and 5 as the “on” time.

Mins 0 – 4: warm up (zone 1) easy intensity of about 2 out of 10

Mins 4 – 5: moderate intensity : zone 3 (jogging, can hold a conversation)

Mins 5 – 8: low intensity, easy jogging, zone 1 to 2

Mins 8 – 9: high intensity zone 4 to 5 (cannot hold a conversation, all out work

Mins 9 – 10 :  moderate intensity

Mins 10 – 13 low intensity

Mins 12 – 14 high intensity

Mins 14 – 15 moderate intensity

Mins 15 – 18 low intensity

Mins 18 – 19 high intensity

Mins 19 – 20 moderate intensity

Mins 20 – 23 low intensity

Mins 23 – 25 high intensity

Mins 25 – 28 moderate intensity

Mins 28 – 30 lowest, cool down (back to walking comfortably)

Sprint intervals:

(adjust speed to individual ability) – This is me (average recreational runner ;-))

1 min run ( flat surface) speed 5.5 mph

30 second sprint speed 7.5 to 8.0 mph ( 1 minute rest between sprints) * 5 sets  ( flat surface)

2 min run 6.5 after last sprint rest interval ( flat surface)

30 second sprint 8.0 ( 45 seconds rest between sets ) * 5 sets ( incline of  7 degrees)

2 min run run ( flat surface) speed 6.5 mph after last sprint rest interval

1 min walk ( flat surface) 3.5 to 3.7 mph