Here's your Workout of the Week:
Short and sweet. Warm up for 5 minutes with light jogging or on any piece of cardio equipment. Set a pair of 15 lb dumbbells aside and stake your claim on a treadmill for the next 30 minutes. If you can run outside, all the better.
Run 30 seconds as fast as possible, followed by 30 seconds of rest. Repeat 10 times.
Go find your DBs and perform 15 squat thrusts with hops holding the dumbbells throughout. A squat thrust: holding the dumbbells place both hands (holding the weights) on either side of your legs. Kick your legs back into a plank. Hop back in and hop up out of the squat. Repeat for 15. Perform a total of 3 sets. The movement is diagrammed above.
Run 60 seconds at 75% of your maximum (you should have been able to determine your max, or close, in the first set of intervals) and recover for 60 seconds at an endurance pace (so no walking). Repeat 5 times.
Find those DBs again. With hands holding the dumbbells perform a push up and then row with one arm. Alternate push up/row for a total of 20 reps (that's 10 per side). Repeat 2 more times.
Run for 5 minutes at a uncomfortable pace.
Find your DBs. Alternate lunge while performing a shoulder press. If 15 lbs is a tough weight for you, complete 10 reps otherwise go for 16-20 reps. Repeat for 3 sets.
Run at a comfortable pace for 10 minutes. Stretch.
You. Are. Done.
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