Stride and Strength: Run, Sprint, Recover, Repeat

Go the distance with this treadmill workout. A series of runs with sprint intervals and recovery sprinkled throughout will boost your calorie burn, and your miles! For the sprints, take your speed up to the fastest you can safely handle for one minute. This means proper form, reducing your risk for injury. If you have to hold on to the treadmill, you're going too fast.

Stride

Minutes	Incline	Speed
0-3	1	3.5-4.0
3-6	1	4.5-6.0
6-8	1	5.0-6.5
8-9	1	Sprint
9-10	1	3.5-4.0
10-13	1	4.5-6.0
13-16	1	5.0-6.5
16-17	1	Sprint
17-18	1	3.5-4.0
18-21	1	4.5-6.0
21-24	1	5.0-6.5
24-25	1	Sprint
25-30	1	3.5-4.0

Strength

Equipment: heavy and light weights, mat

12 front lunges with bicep curl - right leg - lower down into lunge, as you rise back up, arms perform a bicep curl
12 front lunges with shoulder press - left leg - lower down into a lunge, as you rise back up, arms perform a shoulder press
15 chest presses with bicycles - on back, legs do bicycle movement with each press to engage core
15 tricep French presses - on back, arms straight, weights in hand, palms facing each other - lower weights down by ears and press back up to starting position
15 dead lifts with back rows - lead with your chest, maintain a flat back
15 squat jumps (no weights) - lower down into a squat position, come up and jump, reaching arms up, land back down with soft knees, repeat
15 side water pours - a light weight in each hand, raise arms out to side with palms facing forward (think 'T' position), rotate arms until palms face behind you (think of pouring water out of a pitcher)
15 push-ups
15 tiny suitcases (no weights) - lie on back, fingertips behind your head, curl knees up toward elbows, squeezing through your abs (think of trying to squeeze yourself into a tiny ball to fit into a - you guessed it - suitcase)

Repeat 2-3x