Tag Archives: sprints

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!