Sorry for the delay, I was going to try to make a video for you to explain the workout. Soon.
So we're going to warm up for 15 minutes on the treadmill getting to your target hr in 12 or 13 minutes.
Workout: ladders 1,2,3,4,5,6,7,8,9,10 reps of 15lb kettlebell goblet squat and step back lunges.
So it would be one goblet squat (squat holding KB to your chest) put the bell in right hand and step right foot back.
Switch bell to left hand and step left foot back. Then two squats, two right, two left... etc. Don't worry too much about hr infractions but take it slow and work on good form. If your hr is too high rest a minute.
After the main workout hit the treadmill with a very high incline and walk for 5 minutes, lower half for 5 and hit a 1 or 2 level and walk for as long as you can before going back to work or on with your life.
Leg Blaster Blasted! Noon 9-23
ReplyDeleteWarm up .5 incline 15 minutes = 1.33 miles
Work out 15 lb kettlebell ladders 1 through 10, goblet squat, right step back lunges, left step back lunges, rested between sets if necessary until HR back down to 140, 9.50 minutes.
Cool down 15% incline 5 minutes, .21 miles then 7.5% incline 5 minutes, .24 miles. No walk - out of time!
Am home now and can workout any/all days through Mon Oct 10 except Wed Sept 28 and Wed Oct 5 (full day trips). Then start traveling again but will have good facilities for workouts through late Oct.
Bring it on!