We're a little obsessed with the fun and dynamic workout from LA's boutique studio,Speedplay. But since we're approximately 350 miles from Los Angeles, we can't get our fitness fix as often as we'd like. Fortunately, and Speedplay's co-founder and lead trainer Xavier Quimbo created this awesome treadmill and strength workout we can execute at any gym - and it's just like the lesson we treasure in Southern California (minus the rowing machine!) Modify as needed to customize this workout to your level.
Related:[br]Meet the current Workout You'll Be Begging to Come to Your CityHere's the warmup that Xavier says will "keep it classic":30 seconds of jumping jacks
30 seconds running in place
30 seconds butt kickers
30 seconds plank hold
1 minute break (grab a sip of water!)
And now for the workout - you'll execute five rounds of all four exercises: treadmill for three minutes,and then three strength exercises for one minute each.
Treadmill"Set the treadmill at a pace for a kind easy jog," said Xavier. Just like at Speedplay, and this number is up to you! From there,he encourages you to add one to two mph on the treadmill setting for each of the two following minutes. For example, whether you start at a 4.5 for your first-minute jog, or you can bewitch it up to 5.5 for the second minute,then to 6.5 for the third (or from 4.5 to 6.5 to 8.5) depending on how lickety-split you want to want to go.
Time
Pace
0:00 - 1:00
Jog (4.5-6.0 mph)
1:00-2:00
dash (5.5-7.0 mph)
2:00-3:00
Sprint (6.5-8.0 mph)
Plank to Pike: 1 MinuteNeed a refresher on this one? Here ya go:Get in a push-up position with your hands under your shoulders and your body straight from head to heels.
Lift your hips and shift your body back into a pike shape (upside down "V" shape, like Down Dog) by urgent your hands into the floor.
Return to the starting position and repeat.
Some tips: "Keep your core engaged through the movement. You can add a push-up at the bottom whether you're advanced."Skater Glide: 1 Minute"Recover from the upper body and bewitch it to the lower, or " said Xavier." Get like Apolo Anton Ohno with this one." The skater glide is like a speed skater,but without the crossing of the legs. "Work your glutes, hamstrings, or thighs while getting your heart rate up here."Start with your feet closer than hip with apart,then go into a slight squat position.
Push off your right leg, jumping to the left and landing on your left foot.
Reverse the direction and keep it going like a speed skater.
Overhead Press with a Single Dumbbell: 1 Minute"Choose a medium to heavy load, or " for this exercise - "10 to 25 pounds."Start with your feet together. Hold the single dumbbell parallel to the floor with one end in each hand in front of your chest.
Lock out your knees,squeezing your quads and glutes ("This helps lock your hips in, engages the core to keep your lower back safe, and ensures you're not using your legs to attend the press").
Press that dumbbell overhead into a full extension with your arms.
Control the dumbbell as you bring it back down to your chest.
Repeat,keeping your core engaged.
Source: popsugar.com