Stride and Strength: Bum Burner

Work that incline on the treadmill, and give your backside a boost! Follow it up with some simple strength moves to build lean muscle, and you've got a great workout. On your make, get set..... GO!

Stride

Minutes 0-5:  Incline 1, Speed 3.5-4.0
Minutes 5-9:  Incline 3, Speed 4.0-4.5
Minutes 9-10:  Incline 3, Speed 5.0-5.5
Minutes 10-15:  Incline 1, Speed 5.5-6.0
Minutes 15-19:  Incline 5, Speed 4.5-5.0
Minutes 19-20:  Incline 5, Speed 4.5-5.0
Minutes 20-25:  Incline 7, Speed 3.5-4.0
Minutes 25-30:  Incline 1, Speed 3.5-4.0

I've included the table below for something a little easier on the eyes while you're moving on the treadmill. I will find a new way to format this...

                    

0-5	1	3.5-4.0
5-9	3	4.0-4.5
9-10	3	5.0-5.5
10-15	1	5.5-6.0
15-19	5	3.5-4.0
19-20	5	4.5-5.0
20-25	7	3.5-4.0
25-30	1	3.5-4.0

Strength

Equipment: heavy and light weights, mat

20 walking lunges 

20 push-ups

15 shoulder presses

30 seconds running lunges, right leg

60 seconds jumping jacks

30 seconds running lunges, left leg

15 front shoulder raises (arms straight)

15 bicep curls with optional squat

15 side shoulder raises (arms straight)

15 tricep kickbacks

15 bicycles - abs

Repeat strength 2-3x
Stretch