My Saturday Sweat Blast

Warmup: Run 1/2 mile on the treadmill


Workout: Tabata Style Exercises
(work 20 seconds, rest 10 seconds for 4 minutes total each exercise - do 4 minutes of 1 exercise, rest 30 seconds, then move on to the next exercise for 4 minutes, etc):

Squat & Press
Perform a squat with an overhead shoulder press at the top.

1 Arm Row Bench Hop Overs
Place 1 dumbbell at 1 side of a bench and another dumbbell on the other side of the bench. Perform two 1 arm rows on the left side then place hands on the bench and hop over and back 3 times, landing on the right side. Perform two 1 arm rows on the right side then place hands on the bench and hop over and back 3 times, keep repeating.

Jump Squats
Squat down then jump up in the air as high as you can, landing in a squat position.


Hamstring Curls
I used seated hamstring curl macine at the gym.

Reverse Lunge & Bicep Curl
Perform a reverse lunge with bicep curl at the bottom of the lunge.


Get back on the treadmill:
Run for 1 minute at an incline of 10%
Run backwards for 1 minute at an incline of 10%
Shuffle to the left for 1 minute at an incline of 10%
Shuffle to the right for 1 minute at an incline of 10%
REPEAT 2 times


Cool Down:
Walk on the treadmill, starting at an incline of 2%. Every minute, raise the incline another 2% (keep pace the same for the entire time). Ultimately end at the highest incline for 2 minutes.
*I listed to Michael Jackson's "Dirty Diana" for this one - great tune for incline walking!