Eat, sleep, run, repeat.

Save time at the gym.

Work out more effectively, get a heart rate monitor. Get your heart rate to 70% or higher of your maximum (women = 220-your age). Then, when you get settled there, push yourself. Go to 84% or higher of your max for at least 10-12 minutes EVERY workout.

Sweat. Repeat.

Try this short, but fun workout in your gym on the tread and with some kettle bells.

Run No. 1

Time Pace Gradient

1 minute warm up 5.5 kph 2%, the entire run

90 second jog / run

90 s fast run

60 s walking recovery

90 s jog / run

30 s fast run

30 s SPRINT

2 m active/walking recovery

FLOOR

Kettle Bells – repeat 2-3xs depending on how much time you have…

1. Double arm KB swing x8

2. KB Goblet squat x8

3. Single arm KB swing x4/side

4. KB suitcase squat x8

5. KB deadlift x8

6. Single arm KB wood chop x8

Run No. 2

Get back on the treadmill.

1 m jog/ run 2%

1 m run 5%

1 m walk (5.5) 5%

1 m walk 10%

1 m walk 12%

1 m walk 2%

Core on the floor!

5x plank shoulder taps

5x plank pike

5x plank to burpee

5x 15 second high plank holds

Stretch!

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