Tag Archives: dumbbells

3 Evens & 4 Odds

7 Sep

Well good morning and happy day after Hump day! This post was supposed to go out yesterday but work, school, and life got in the way :).

Need an upper body workout with sprint intervals in between sets? Ask and you shall receive!

3 Evens & 4 Odds

In the first circuit, you’ll start by power walking/running/sprinting on the treadmill then hop off and complete 10 reps of 3 exercises. Repeat 3 times through (switching between the two):

  • 1 minute treadmill @ 1% incline, 3.5-5.0mph (power walking), 5.0-6.5mph (running), 7.0-8.0mph (sprinting)
  • chest press, bent-over rows, push-ups w/ knee tucks (alternate knees)

In the second circuit, you’ll start with 11 reps of 4 exercises then hop on the treadmill and power walk/run/sprint. Repeat 4 times through (switching between the two):

  • squat press, biceps curls, triceps extensions
  • 1 minute treadmill @ 1% incline, 3.5-5.0mph (power walking), 5.0-6.5mph (running), 7.0-8.0mph (sprinting)

Don’t be afraid to go a little heavier, weights-wise, than usual on this workout; the reps aren’t as high so we’re working on building strength rather than endurance. As always, proper form is CRUCIAL!

The Rec Center is set up in a way that makes circuit workouts (where you’re all over the place!) easy and doable; there are plenty of treadmills, so don’t be afraid to hog be near one for a while AND there are dumbbell options. You could either use the gray boring dumbbells or the pretty colored dumbbells..you’re choice 🙂

Enjoy!

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The Not-a-Good-Workout-when-it’s-the-1st-Day-of-Class Treadmill Sesh

18 Aug

Gotta love the gym when it’s the first day of the semester. Every piece of cardio equipment is taken by girls, the weights section is swarmed by guys, and everyone’s really there to work up a good sweat. WRONG-O! Maybe I’m wrong, but I think 85% of the people at the gym should read my “How Hard Are You Working” post-just sayin’..

Anywho- today’s workout was a doozy! Although the weather was almost perfect in the A.M., it was too hot to run outside, so I opted for a treadmill workout instead. I love/hate the treadmill for 2 reasons:

  1.  love it because I can do any type of interval: the time, speed, and incline are all right in front of me at the touch of a button.
  2. hate it because it’s quite boring (except for the pink treadmills-they’re a lot more fun to run on :P)
Here’s how it went:
  • warm-up
  • 5 minutes @ 1.5% incline
  • 7 minutes @ 4% incline
  • walking lunges & lateral raises, anterior raises, overhead presses (3X)
  • 8 minutes @  2% incline
  • 4 minutes @ 8% incline
  • floating lat. pull downs (12/arm)
  • 6 minutes @ 2% incline
  • 4 minutes @ 6% incline
  • 3 minutes @ 10% incline
…and DUNZO! This was tough (I think I say that every post) and I finished this in roughly 45 minutes.