Here's your Workout Of the Week:
Set two pairs of dumbbells aside, one medium and one heavy. You will also need access to a weight bench.
Jog on the treadmill for 5 minutes. Increase the incline to 6% and increase your speed by .3-.5. Run for 3 minutes.
Hop off the treadmill and pick up the heavy dumbbells. Perform step ups on the weight bench. 3 sets of 10 per side.
Return to the treadmill. Run on the flat for 2 minutes. Increase the incline to 8% and increase your speed. Run for 3 minutes.
Pick up the medium weights and perform a reverse lunge with bicep curls for 10 reps total (or 5 a side) follow immediately with 10 squat thrusts with dumbbells. Repeat 2 more times without a break between sets.
Return to the treadmill. Run on the flat for 2 minutes. Increase the incline to 10% and increase your speed. Run for 3 minutes.
Pick up the medium dumbbells and perform squats with shoulder press for 3 sets of 10.
Return to the treadmill. Run on the flat for 2 minutes. Increase your speed and the incline to 6% running for 2 minutes, increase incline to 8%, maintaining speed, for 2 minutes and finally increase incline to 10% and run for 2 minutes. Bring treadmill down to flat and run for 3 minutes.
Pick up one heavy dumbbell and perform push up and row for 10 reps (5 a side) and then perform 20 mountain climbers (count every other one). Repeat two more times.
Perform 3 sets of 20 full sit ups - these are standard, gym class sit ups elbows all the way up to your knees on every repetition.
Stretch
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