Week 2 Day 1

Week 2 Day 1

"Feel This Moment" 

Pitbull and Christina Aguilera

Reminder:  Base pace is the pace you are comfortable at for a long cardio session, but you should feel winded.  You could carry on a conversation, but it would be a little uncomfortable.  Get to know your body.  You want your heart rate up the entire time.  When you get to the highest level (2 above base) you should be very uncomfortable and should not be able to talk.  Most importantly you should always be striving to raise your base pace to keep your body from plateauing.

This is another treadmill workout, enjoy!

Remember this workout is for all levels.  Just find the right base pace for you.  A beginner might want to start at 3.0 to 4.0, an advanced person might start at 6.0 to 7.0.




5-10 min. warm up to base pace.
Do the following for 1 min each:
  1. Base
  2. .1 above base (Example:  If your base is 4.0, increase your speed to 4.1).
  3. .3 above
  4. .5 above
  5. .7 above
  6. .9 above
  7. .7 above
  8. .5 above
  9. .3 above
  10. .1 above

Back to base for 3 minutes

Do the following for 1 min each:
  1. .2 above
  2. base
  3. .4 above
  4. base
  5. .6 above
  6. base
  7. .8 above
  8. base
  9. 1.0 above
Back to base for 3 minutes

Do the following for 1 min each:
  1. 1.0 above
  2. .8 above
  3. .6 above
  4. .4 above
  5. .2 above
Back to base for 3 minutes

Do the following for 30 sec each:
  1. .1 above
  2. .2 above
  3. .3 above
  4. .4 above
  5. .5 above
  6. .6 above
  7. .7 above
  8. .8 above
  9. .9 above
  10. 1.0 above
Back to base for 3 minutes

End with 2, 1 min sprints.  Give it all you've got, you're almost done!
  1. 1.5 above base
  2. Base 1 min
  3. 2.0 above base
  4. Base 1 min

5 to 10 min cool down

You did it!  Great job!  Feel proud and spend the rest of the day fueling your body with delicious, nutritious food!





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