Week 8 Day 1

"The Climb"

Miley Cyrus

 (Click Here to listen)

Ok Everyone, who is ready to burn an incredible amount of calories?! Today’s workout is a treadmill walk/run it has a lot of incline in it that is why we called it “The Climb” so jump on that treadmill, put your headphones in and get ready for “The Climb” 

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.

Printable Version

Warm Up To Base for 5-10 Minutes

 Do The Following for 1 Minute each:

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

2) Base with a 1% incline

3) Base

4) Base with a 2% incline

5) Base 

6) Base with a 3% incline

7) Base 

8) Base with a 4% incline

9) Base 

10) Base with a 5%

Return to base pace for 2 minutes

Do the following for 1 Minute each:

1) .1 Above base with a 1% incline (Example: If your base pace is 3.0 press your speed up to 3.1 and your incline up to a 1 %)

2) .2 above base with a 2% incline

3) Base

4) .3 above base with a 3% incline

5) .4 Above base with a 4% incline

6) Base

7) .5 above base with a 5% incline

8) Base

9) .6 above base with a 6% incline

9) Base

10) Base with a 7% incline

Return to base for 2 minutes

Do the following for 30 Seconds Each:

1) Base with 1% incline

2) Base with 2% incline

3)Base with 3% incline

4) Base with 4% incline

5)Base with 5% incline

6) Base with 6% incline

7) Base wth 7% incline

8) base with 8% incline

9) Base with 9% incline

10) Base with 10% incline

Return to base pace for 3 minutes

Do the Following for 1 minute each:

1) .5 above base

2) .3 above base 

3) .1 above base

4) . 6 above base 

5) .4 above base

6) .2 above base

7) base

8) .8 above base

9) .6 above base 

10) 1.0 above base

Return to base for 2 minutes

Cool Down 5-10 Minutes