50/40/30/20/10 Workout

Warm-Up: 5 minutes walking/jogging

Cardio Blast: 12 minutes of alternating between 2 minutes goal race pace and 1 minute of sprinting. For instance, I opted my 2 minute blasts at an 8 minute pace and sprinted between 7 minute – 7:30 minute pace.

Circuit #1

50 squat thrusts

40 rows

30 burpees

20 suitcase crunches

10 plank-ups (moving from a plank pose down to elbows and up again = 1 rep)

Circuit #2

50 wall squat leg lifts

40 plank jacks

30 alternating lunges with bicep curls or overhead press

20 Russian twists

10 peoplemakers (aka manmakers)

Circuit #3

50 squat jumps

40 butterfly sit-ups

30 plank twists

20 overhead slams

10 spiderman push-ups

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.