Week 6 Work-out

Rules of the Road: Warm-up, stretch, go at your own pace, but push yourself and write everything down! Good luck!

Work out 1 (Compare to week 2)

HIIT (High Intensity Interval Training) Work Out

· Bike, Treadmill/track, Elliptical

· Active Phase: 30 seconds go as hard as you can (increase resistance and/or speed)

· Recovery Phase: 90 seconds active rest (keep moving)

· 20 minutes total time (Active + Recovery)

· Alternatives: shorter (eg. 15 seconds) active phase, or longer recovery, or to challenge you more shorter recovery and/or longer active phases

Work out 2 (Compare to week 1)

Machine Circuit:

· For time (go as fast as you safely can, with good form) 4 rounds around the weight machine

· Hit the bench press, shoulder press, leg press, lat pull down

· 15 reps each exercise

· At the end of 4 rounds if finished before 30 minutes (you should) do some easy cardio (walk on treadmill/elliptical)

o Alternatives: Try to do the 4 rounds (if you can’t, that’s ok!), pick a weight that you can do 15 of, the last 2-3 reps should be a struggle, not too easy and not to failure. Go up or down in weight if you find too easy on next round

Work out 3 (Compare to week 3)

The Mile

· Run or walk 1 mile as quickly as you are able

o I recommend uses the track upstairs, it is more fun than a treadmill

o 13 laps equals 1 mile on the track

Go at your own pace, but push yourself; we will be coming back to this one to see how you compare.