I’ve got a fun post for you guys tomorrow featuring my marathon weekend top events but for now, I realized it had been awhile since I shared with you one of my classes from Barry’s. I know some of you follow Tone It Up and I saw they had a Barry’s Bootcamp style treadmill workout. If you enjoyed it, you should definitely try to make it into a class at one of the Barry’s around the country but if not, most of my treadmill workouts on my blog and YouTube channel are this interval based format.
Here is my workout from Wednesday’s Chest Back and Abs class.
Decoding the writing…
The left hand side is like a stopwatch, followed by the intensity, then speed and finally incline. While one group is running on the treadmill, I have another group on the floor. At the end of the round, they switch and do what the other group just finished. These are just 4 rounds. We had 6 but I’m keeping the bottom half a secret – that or my hand writing is terrible. The last strength round was all abs and the running was a mile as fast as you could go!
Strength Round 1 – Do each move for one minute.
1. Walk Out Plank to 4 Hover Jacks
2. Push Ups
3. Single Arm Chest Press Right Arm
4. Single Arm Chest Press Left Arm
5. Incline Chest Press
6. Competition Burpee – i.e. full pushup at the bottom
7. Ground to High Plank – i.e. lie down on the ground and push up into a high plank. Return to ground completely.
8. Low Plank to High Plank
Strength Round 2 – Do each move for 1 minute
1. Deadlift to Upright Row
2. Single Arm Bent Over Row – Right
3. Single Arm Bent Over Row – Left
4. Renegade Row with Burpee Kicks – i.e. Alternating dumbbell row in plank position, kick feet in towards hands and out.
5. Side Plank with Single Arm Fly – Right
6. Side Plank with Single Arm Fly – Left
7. Bent Over Reverse Fly
I don’t normally write out my classes but rather type them up. For some reason, I decided to write this one out while trying a new to me juice from Project Juice called Get Up and Go-Go. They are a California-based company but sent me some nut milk samples to try and I was pleasantly surprised at how much I liked them. They were higher in protein than I expected and just sweet enough that I thought I was drinking a milk shake. It was a fun spin on my morning jolt. This one had only 180 calories.
Treadmill Round #1
If you are a beginner or consider yourself a slow runner, feel free to use the low end of the speed spectrum. If you consider yourself speedy or advanced, use the higher end of the spectrum. I usually stick with the number in between. The percentage is the incline. If it says 2% that means 2.0 incline.
0:00-2:00 Jog 5-6 mph 0%
2:00-3:00 Run 6-8 mph 2%
3:00-400 Run 7-9 mph 4%
4:00-5:00 Jog 5-6 mph 6%
5:00-6:00 Run 6-8 mph 8%
6:00-7:00 Run 7-9 mph 10%
7:00-8:00 Sprint 8+ mph 0%
Treadmill Round #2
0:00-1:00 Jog 5-6 mph 0%
1:00-2:00 Sprint 8+ mph 0%
2:00-3:00 Recover 3.5-5.5 mph 0%
3:00-4:00 Sprint 8+ mph 0%
4:00-5:00 Recover 3.5-5.5 mph 0%
5:00-5:30 Jog 5-6 mph 0%
5:30-6:00 Sprint 8.5+ 0%
6:00-6:30 Recover 3.5-5.5 mph 0%
6:30-7:00 Sprint 8.5+ 0%
7:00-7:30 Recover 3.5-5.5 mph 0%
7:30-8:00 Sprint 8.5+ 0%
If you have a question leave it below. I have videos using all the moves above and know that many of you know what you’re doing.