I’ve started getting bored of my usual workout routine so I’ve decided to mix it up and make start making my own programs. Today I did some cardio and added an upper body weight session at the end.
I started with 30 minute interval training on the treadmill.
30-minute treadmill intervals
Activity Time (min) Speed (km/hr.) Incline (%)
Walk – 1:30 min., 6.0km/hr., 4.0%
Run – 1:00 min., 10.0km/hr., 2.0%
Sprint – 0.30 min., 12.5 km/hr., 1.0%
Repeat this 10 times to reach 30 minutes. Make sure you have a good playlist handy, because it get’s a bit monotonous in the middle. These are the speeds and inclines I’ve worked up to. If this is too much or not challenging enough, that’s fine, adjust as needed.
Upper Body Strength
I used 4 kg dumbbells and worked with 20 pounds (which is about 9 kg) on the machines. Once again, if you are just starting out and you think that’s too heavy, reduce the weight and work your way up gradually. If it’s not heavy enough, increase the weight so it becomes challenging.
There are 12 reps and 3 sets for each workout with 30 second breaks in between.
Lateral Pull Down
Tricep Pull Down
Bench Press at a 45 degree angle
This was Tuesday’s workout! If you have any suggestions or just have something to say, please leave a comment below.