I woke up at 4 am and was out of the house by 4:30 – I began this workout at 5 am…I turned on my iPOD and listened to Bloc Party and IMA Robot as loud as I could stand it to help get me through this. My knee was stiff but I made sure to warm up really well…

Treadmill:

  • 3 minute wog (walk/jog)
  • 1 minute run at 6 mph
  • 1 minute – 3.8 mph
  • 2 minute run at 6 mph
  • 1 minute – 3.8 mph
  • 1 minute run at 6 mph
  • 30 sec rest – 3.8 mph
  • 3 minute run at 6 mph
  • 1 minute walk – 3.5 mph

Strength Workout – I did 3 rounds of this

  • Bench push-ups – 10 (on the high bench)
  • Thrusters with 15 lb first round, then 12 lb for all other rounds – 20
  • Dead lifts with 20lb dbs – 20
  • Bench Tricep Dips – 15
  • Air squats – 20

Ended with:

  • Side Crunches – 3 rounds of 10 on each side
  • Lower ab leg lifts – 20
  • Crunches -50
  • Stretch and cool down