Happy Monday from California, y’all! Casey, Abbie and I are in the Bay Area today working remotely, visiting with friends (and meetin’ babies!!) and then headed up to Tahoe for the Thanksgiving holiday later this week. As I mentioned before, we had a super busy weekend, not only preparing for this trip but also getting as much work done as we possibly could in the new studio. We managed to texturize about 1/3 of 1 wall…..and have so many more to go… HA.
Anyway, in keeping up with the #holidaysweat spirit of no excuses and of course to #getmemoving (courtesy of Me Mover) this week, we managed to squeeze in a kick ass workout somewhere in between packing and texturizing that I just had to share with y’all.
It’s one of my faves because its all about speed and strength.
Here goes….
- Warm-up jog on dreadmill: 2 minutes
- 2 miles of sprint intervals
- 10K pace for 1:00 minute; sprint 1:30 (and repeat, increasing sprint speed each interval)
- 1 mile (or so) of hill sprint intervals
- 10K pace at 2% incline for 1:00, sprint 45 seconds; 10K pace at 4% incline for 1:00, sprint for 45 seconds, 10K pace at 6% incline for 1:00, sprint for 45 seconds, 10K pace at 6% for 45 seconds, speed up slightly, lower incline to 4% for another 45 seconds, speed up slightly, lower incline to 2% and run for 1:00 at a sprint
- Last mile, take all incline off and run a fast mile
- Cool down jog: 2 minutes
- Bent over rows x10
- Squat jumps x30
- Bent over rows x10
- Squat jumps x30
- Bent over rows x10
- Squat jumps x30
- Ropes for 30 seconds
- Russian twists on the BOSU for 3o seconds
- Ropes for 30 seconds
- BOSU v-ups for 30 seconds
- Halos x20/each side
- BOSU spider push-ups x15
- Halos x20/each side
- Stretch
Happy Monday y’all and enjoy the sweat!
Stay sweaty!
XOXO,
Jamie
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