Lots of people get stuck or bored with their workout routine. I am going to post a workout a week that will help you break out of your rut. You can continue to do your same workout and just add in the below workout once or twice or you can take a break from your regular routine and just follow what is written here. It is a really (really) good idea to take a complete break from what you normally do because it 'shocks' your body into making changes. Remember, even if fat-loss is not your main goal everyone wants to continue to move forward with their fitness goals, right?
For the following workout you will need a treadmill, either in your home or at the gym.
Hold a 10-20 pound weight at your chest. Take two counts to sit down on a weight bench or a chair and two counts to stand up. Repeat 15 times. Immediately following your 15 reps, continue holding the same weight but this time when you squat down barely touch the bench (chair) with your butt and when you come up, hop up. Repeat 15 times. Repeat the sequence two more times, for a total of three cycles.
Immediately go to a treadmill. Find a running pace that is comfortable (10-12 minute miles). At the 60 second mark increase the incline to 2%, at the 90 second mark increase the incline to 4%, at the 2 minute mark increase the incline to 6%, etc - increasing the incline by 2% every 30 seconds until you reach a 14% grade. Return treadmill to 0% incline for one minute. Spend 1-2 minutes lowering the incline or slowing down before hopping off the treadmill.
Return to your bench/chair. Pick up two dumbbells (use the same 10-20 pounds). Step up and down onto the bench/chair, on the same foot, with the weights in your hands, 15 times on each side. Put the weights down this time and perform 30 split jumps. A split jumps is when you start in a lunge position (one foot forward, the other foot back) and jump into the air, switching the feet so you land with the feet in the reverse position. That is one repetition (so repeat it 29 more times). Repeat both drills two more times, for a total of three cycles.
Immediately return to the treadmill. Find a comfortable running pace. At the 60 second mark increase the incline to 10% and stay there for one minute. Return to 0% incline and continue to run for one minute. Repeat the 10% for 60 seconds/0% for 60 seconds sequence for a total of five cycles. Spend 1-2 minutes lowering incline and/or slowing your pace before hopping off.
Return and pick up your dumbbells. Bring your feet together so the balls of your feet almost touch and both feet face forward, with heels in-line with your toes. Holding the dumbbells by your side perform close-stance squats for 15 repetitions. Immediately following your squats perform 15 squat thrusts, with the dumbbells still in your hands, jumping out of each squat thrust as you come up. A squat thrust: place both hands on the floor, just outside your feet. Kick both legs back into a push-up position. Hop both feet back in to hands. Hop up as you bring your body to a full upright position. Repeat weighted squat thrusts for a total of 15 repetitions. Repeat above drills for a total of (again) three cycles.
Immediately return to the treadmill. Find a comfortable running pace. At the 60 second mark increase the incline to 14%. At 90 seconds drop the incline to 12%. At the 2 minute mark, lower it to 10%. Repeat lowering the incline by 2% every 30 seconds until the treadmill has returned to 0% incline. Spend one minute running/jogging at 0% incline. Take the next 2-3 minutes to slow your pace to an easy walk before hopping off the treadmill.
Finish the workout with a good stretch for hamstrings, quads and glutes (especially the glutes). Enjoy the benefits of a great workout. This one is tough but entirely worth it!
This workout should take you about 45 minutes. Make sure you move quickly from the weighted work to the treadmill. You can take a breather AFTER the treadmill and before you move on to the next weighted drills.
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