Treadmill Plan
Time Speed Incline 00:00-05:00 3.5 1.0 05:00-08:00 4.0 1.0 08:00-11:00 5.0 1.0 11:00-15:00 5.5 1.0 15:00-19:00 6.0 1.0 19:00-22:00 5.5 1.0 22:00-25:00 5.0 1.0 25:00-28:00 4.0 1.0 28:00-30:00 3.5 1.0 Strength-Training Plan Exercise Reps Notes and Tips
Wide Squat and Biceps Curl Three sets of 12 reps Shift your weight toward your heels.
Triceps Push Three sets of 10 reps Concentrate on keeping your spine straight.
Tipping Row Three sets of 10 reps (each side) Pretend you're in
Warrior 3 during this move.
Quadruped Three sets of 12 reps (each side) Pull your abs toward your spine to stabilize your entire body.