W ell, you know how life is and how it just doesn’t always go as planned. LOL. The trainer we work with had to work late as his other job. Long story short we ended up getting some other things done we needed to finish but finally, at the end of the day, I got in a great HIT, high-intensity training, workout.

The days I want to skip my workout and don’t, those days are sometimes the most rewarding. When I push through what I don’t want to do and get down to what I need to do, on those days I find a victory in every step. Today was one of those days. -Neile

Below I’ve written out what I did today. It was about an hour and got my heart rate where I needed it to be.

  • I start with some cardio:

    10 Minute stairclimber

    • 1 minute at level 1 to stretch
    • 2 minutes at level 4
    • 2 minutes at level 5
    • 2 minutes at level 6
    • 1 minute at level   4
    • 2 minutes at level 7

  • 10 Minutes on the treadmill:

    • 1 minute jogging backward 15 incline, 4.4 speed
    • 1 minute walking (face forward 15 incline, 3.9 speed
    • 2 minutes jog at a level that gets my heart rate up
    • step off to stretch
    • 1 minute at the same pace as the last 2 minutes, then 30 seconds sprint hard.
    • 1 minute jogging backward at 15 incline, 4.4 speed
    • 1 minute walking (face forward 15 incline, 3.9 speed
    • 2 minutes jog at a level that gets my heart rate up
    • 30 seconds sprint hard
    • 30 seconds walk

    Stretch

  • Intervals between machines repeat 2 times

    • 1 minute on stairclimber level 7 or 8
    • 1 minute treadmill jog
    • 1 minute stairclimber 4
    • 30 seconds treadmill easy jog then 30 seconds sprint
    • 1 minute stairclimber level 10

  • Repeat (2 -3 rounds)

    • 5 Kettlebell Swings
    • Bear Crawl 40 feet
    • 40 Feet Farmer’s carry
    • 40 Feet Elephant walk
    • 40 Feet pulling kettlebell backward on the floor(can’t remember the name of this one)
    • 40 seconds to 1 minute Jacob’s Ladder