Week 1 Day 1

MONDAY'S "GOIN' IN" TREADMILL CHALLENGE 

PRINTABLE VERSION FOR DAY 1 WORKOUT

PRINTABLE BEGINNERS WORKOUT

Theme and song for the day is "Goin' In",  because we are Goin' In full force.  We are going to commit ourselves 100 percent to this workout.

Day one to a new you!  Working out is not just for losing weight.  Did you brush your teeth this morning?  Good, I hope you did.  Now it's time to get your workout on because it is just as important as brushing your teeth.

This workout is a 60 min challenge.  Make sure you warm up.  If you do not have a treadmill, run outside.  Follow the challenge, but adapt.  Go just a little harder when the workout says to progress.  Take breaks if you need, but be honest with yourself.  Don't be a wuss!  Let's find out how hardcore we all are.  Don't be scared, let's BRING it!

Base: base is the running/walking pace you can be very comfortable at for at least an hour. 

Tip:  Get to know your body.  If at any time during the workout you feel dizzy, sick, or nauseated take a break and try again when you're feeling better.  If you need to stop and stretch, do.  Just make sure you don't feel discouraged, because there was many times we have had to do so.  Keep in mind we have been 200+ LBS, so we understand if you need breaks.  These workouts are workouts that we will and have done.  So be the judge of how hard you can BRING IT, and never feel ashamed, because we are proud that you are on our team and you are doing something about your health today!

This workout is for all levels: Beginner, Intermediate and Advanced
This treadmill workout is for long cardio days.  You should have at least one long cardio day throughout your workout week.  If you are training for a race, you could incorporate more of these workouts into your training.

Remember: Even if you have to walk, a start is a start.  You got yourself here......you are the way out.  
 

Warm-up:  When you warm up you are easing into your base pace.  This could take between 5-10 min.
Circuit 1: Repeat circuit 3X 

1. 2min @base pace (base is the running/walking pace you can be very comfortable at for the entire workout.)
2. 2min .3 above (if your base is a 4.0 pace increase speed to 4.3)
3. 2min @base with a 3% incline (hit the up arrow on your treadmill to a 3.0 incline)
4. 2min .3 above with 3% incline
5. 1min @base
6. 1min 1.0 over (4.0 pace increase speed to 5.0) 

Circuit 2: Repeat circuit 2X

1. 2min @base pace
2. 2min .5 above 
3. 2min @base pace
4. 1min 1.0 above
5. 1min 1.5 above
6. 2 min @base

Cool down: Take 5 min to get your heart rate down

Stretch

Tip: Push yourself! Remember the harder you push yourself the more results you will get.  Your body is powerful.  Push through your limits to get results!