28 Day Summer Shape Up: Day 8 – Treadmill Interval Smackdown

The GetKristenFit Summer Shape Up  28 day high intensity workout challenge

Ready to earn your best beach body? Commit to 28 killer workouts over the next 4 weeks and reveal your best body ever by the 4th of July! 

Some of the workouts will be posted here, but most will go out to program particpants via e-mail.  To join the program e-mail Kristen@getkristenfit.com !

28 Day Challenge Workout #8

“Cardio Interval Smackdown”

Lets get our heart rates pumping before adding in our strength components on this one.   Rest and recover  only when needed but make sure to push yourselves, never get too comfortable!  Make sure to start with a light dynamic warm-up! Like the one here:

getkristenfit.com/2014/05/20/workout-10-strength-training-for-core/

Workout: 

Round 1

1/4 mile run flat grade on treadmill

20 Dumbbell Squat Thrusters  (squat into shoulder press)

20 Sumo Squat High Pulls u kettlebell or dumbbells ( wide squat into an upright row)

20 Chest Press Leg Raises with barbell or dumbbells ( lying on back, chest press with double leg raise)

20 Bicycle Crunches

Round 2

1/4 mile run 4% incline on treadmill

20 jump squats

20 floor touch side to side lunges

20 mountain climbers

20 bicycle legs Russian Twists

Round 3

1/2 mile run flat grade on treadmill

10 Dumbbell Squat Thrusters (squat into shoulder press)

10  Sumo Squat High Pulls u kettlebell or dumbbells ( wide squat into an upright row)

10 Chest Press Leg Raises with barbell or dumbbells ( lying on back, chest press with double leg raise)

10 V-sit ups, or regular sit ups

Round 4

1/2 mile run 4% incline on treadmill

10 jump squats

10 floor touch side to side lunges

10 Burpees

10 Jackknife reverse crunches (legs out parallel to floor, bend knees into chest that stamp feet up to ceiling!)

Please post your time to complete all 4 rounds here in comments, email them me at kristen@getkristenfit.com, and/or post via Facebook or the Get Kristen Fit Mobile app.

Additional parts of this workout will be posted on the Wall of  Get Kristen Fit Mobile App.  Make sure to download for iPhone or Android and check out the wall.

Author: Kristen Leontie

Fitness trainer to the stars (of Newton Ma), athlete, pro runner and dog lover...

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