The Complete Workout
All you need is your treadmill and a few dumbbells to complete the ultimate workout.
This workout hits all of your major muscle groups and burns tons of calories. Don’t take it lightly though, this workout can be quite the obstacle if you do it right. Challenge yourself with the speed on your treadmill segments, and opt for a dumbbell weight that is heavy enough, but also allows you to maintain proper form.
Can you finish all 4 sets and 5 planks?
INSTRUCTIONS:
Warm up for 5-10 minutes prior to workout: try skips, high knees, butt kickers, squats, etc.
Between each set and plank, rest 30 seconds.
Break up planks if needed, but be sure you still complete the full allotment of time.
Don’t forget to cool down and stretch post-workout.
Have fun and good luck!
THE COMPLETE WORKOUT
PLANK 1:
Low Plank Hold (1 min)
SET 1:
5 x 30 Second Incline Sprints @ 10% (15 seconds rest in between)
15 In and Outs
20 Second Static Plie Squat
30 Plie Pulses
5 Burpees
PLANK 2:
Side Plank (30 sec/side)
SET 2:
2 Minutes Walk Backward @ 10%
30 Push-Ups (knees when needed)
40 Lunge Pulses (per side)
50 Calf Raises (holding a dumbbell in each hand)
5 Burpees
PLANK 3:
Reverse Plank (30 seconds)
SET 3:
4 x 30 Second Shuffle @ 10% (switching sides)
20 Curls
30 Renegade Row (Plank to Row)
50 Russian Twists
5 Burpees
PLANK 4:
High Plank (1 min)
SET 4:
½ Mile Run at 10%
20 V-Sit to Chest Fly
15 Bent Over Reverse Fly
10 Superman Raises
5 Burpees
PLANK 5:
Low Plank (hold until failure)
Becca Capell
iFit Head Trainer
WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.
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