Treadmill Workouts

Cardio Deck of Cards Workout for the Gym

June 10, 2014 by Nicole 11 Comments

Hello from Logan Airport! I’m here bright and early about to head to San Francisco for a fun blogging trip with Stitch Fix & LUNA Bars. I’ll obviously post ALL about it when I get back, but for now you can follow my trip on Instagram and Twitter. If you read a bunch of health & fitness blogs, you’ll probably recognize a lot of the other bloggers going with me–I was actually a little shocked (but so excited) to see I made the list! If they’re the MLB of fit blogging, I’m still playing tee ball over here haha. Anyway, on to today’s post…

I don’t have a gym membership, but every once in a while I’ll mooch a guest pass to Equinox or Sports Club LA from one of my friends and get in a workout using cardio equipment. This deck of cards workout is perfect for the treadmill, but can also be done using an elliptical, stairmaster, jump rope—or just by running outside. Get creative with the cardio portion!

Cardio Deck of Cards Workout

Equipment I Used:

Treadmill
Two 10-lb dumbbells
Deck of Cards (or a deck-of-cards app like RipDeck)

For the deck-of-cards workout structure, you flip over one card at a time. Each suite corresponds to a different exercise, and the number on the card indicates the number of reps you’ll do. For example, a three of diamonds = 3 jack-jump planks in this workout. Go through the entire deck. There are smartphone apps out there (I use RipDeck) you can use so that you don’t have to be that weirdo walking into the gym holding a deck of cards.

CLUBS = PUSH UPS WITH DUMBBELL ROWS

Holding a dumbbell in each hand in a plank position, do a push up. Row your right hand up, elbow thrusting up, and then do the left. That’s one rep. If it hurts your wrists to hold the weights while in plank, place them besides you and just grab them after you do the push up for the rows.

DIAMONDS = JACK JUMP PLANKS

Start in a plank position. Jump both feet up towards your hands. Jump them back into plank position. Jump feet apart (like a horizontal jumping jack) and then jump them back together into your starting plank position. That’s one rep.

SPADES = V-UP CRUNCHES

To do a V-Up, you start on your back with arms stretched out overhead and legs hovering just slightly above the ground. You’ll then crunch up, bringing your hands towards your toes (keeping legs and arms straight). When done correctly, your body will make a “v” shape as you crunch; this means you’re not just reaching your arms up, your chest needs to move towards your knees. Lower back down to starting position. If possible, your feet should never touch the ground.

HEARTS = TREADMILL FOR 2 MINS

Face card or Ace = Sprint (9-12 mph)
6-10 = Run (7-10 mph)
2-5 = Jog (5-7 mph)

WEARING | tank: Athleta // bra & leggings: c/o Reebok // sneakers: Nike

Like what I’m wearing in today’s post? SHOP A SIMILAR LOOK:

Athleta Tanks · Amazon.com Sport Bras & Underwear · Trina Turk Sport Bras & Underwear

Filed Under: Cardio, Deck of Cards, Full Body, Running, Treadmill Workouts, Workouts

A Barry’s Bootcamp-Inspired Hotel Gym Workout

May 14, 2014 by Nicole 10 Comments

First off, I loved reading all your comments on yesterday’s post—so many great suggestions for new workouts and blog topics! I’ve added all of them to my to-do list. And I was especially excited to see a few of you wanted to know more about Btone and the classes I teach there. I’ve tried not to talk too much about it on the blog because I know most of you guys aren’t in Boston or an area that offers Megaformer classes, but now I’m definitely going to dedicate a few posts to explaining more about this uh-mazing workout. As for today’s…

While in Mexico, I ate a lot, drank a lot, slept a lot, sunbathed a lot—but wasn’t a total slob (well, if the breakfast buffet could talk, it might say otherwise). I worked out a couple times at the resort’s gym, and wanted to share what I did the first day with you guys because it was actually a real ass-kicker. My boyfriend and I decided to do a Barry’s Bootcamp-inspired workout, mixing treadmill intervals with strength training. He’d do eight minutes on the treadmill while I was doing strength training, then we’d switch; doing this twice for a 32-minute workout. The majority of my strength training intervals were bodyweight exercises, but he did some crazy-looking dumbbell boxing thing. Here’s what I did:

Barry’s Bootcamp-Inspired Hotel Gym Workout

Equipment I Used:

Treadmill
Two 10-lb dumbbells
Exercise mat

As a reference, the treadmill I was using had a speed max of 12mph and an incline max of 15%. It also really really didn’t want me to workout:

Mexican treadmill = LOL pic.twitter.com/4HK1w5AjEQ

— Nicole Perry (@nicoleperr) May 4, 2014

Lazy treadmill aside, let’s get to the workout breakdown. Check out the picture tutorial then read the full description below for any needed clarification.

Think of this workout as being broken into four sections:

8-minute AMRAP focusing on lower-body muscle groups
8-minute treadmill hill workout
8-minute AMRAP focusing on core
8-minute treadmill sprinting workout

8-Minute AMRAP (Lower Body)

Do as many rounds of the following exercise circuit as you can in 8 minutes. Try not to take any breaks; push yourself as hard as you can without sacrificing proper form.

10 Burpees:The whole burpee sequence will look like this: squat down placing hands on the ground; jump back into plank position; jump legs back up towards hand; stand back into squat position; jump up with arms overhead.
10 Squat Pulse Jumps: Squat down, sending hips back like you’re sitting in a chair. Jump up, coming out of the squat and into the air. Land back down softly, sinking right back down into that deep squat position. Staying low, do 3 squat pulses, up a couple inches, down a couple inches. That’s one rep. Go right into your next jump.
10 Pivoting Lunges (each side):Holding a kettlebell in each hand, lunge forward onto one foot and then pushing off that front foot, come back upright and immediately step it back into a lunge. The other foot stays planted on the ground in the same position as you lunge forward and backward, back and forth. Hold a 10-lb dumbbell (or appropriate weight for your fitness level) in each hand.

8-Minute Treadmill Hill Workout

Adjust the speeds listed below to your fitness level, but try to stick to the incline changes.

[Min 0-1] 5 mph @ 5% incline
[Min 1-2] 6 mph @ 7.5% incline
[Min 2-3] 7 mph @ 10% incline
[Min 3-4] 6 mph @ 10% incline
[Min 4-5] 5 mph @ 10% incline
[Min 5-6] 5 mph @ 7.5% incline
[Min 6-7] 5 mph @ 5% incline
[Min 7-8] 7 mph @ 15% incline

8-Minute AMRAP (Core)

Do as many rounds of the following exercise circuit as you can in 8 minutes. Try not to take any breaks; push yourself as hard as you can without sacrificing proper form.

50 Bicycle Crunches:Lay on back, hands behind head. When you crunch up towards your bent left knee, your right leg should be extended out and not touching the ground. Switch sides, crunching over towards the right with your left leg extended. Continue in a fluid, cycling motion.
10 Windshield Wipers:Lay on back, legs perpendicular to the ground and arms outstretched for support. Lower your legs to the right, twisting your hips, until they are just hovering above the ground. Lift back to starting position and over to the left side. Continue back and forth in a windshield-wiper motion.
10 Hip Dip Forearm Planks:Start in an elbow plank position. Keeping shoulders level, twist your torso to lower your right hip to the floor. Return to plank position and then twist the other way, lowering your right hip to the floor.
10 Sawing Forearm Planks: Go right into these from the hip dips; don’t come out of the plank position. Get into an elbow plank position. Rock forward, pointing your feet, and then back, flexing them. Keep core tight and body straight throughout the movement.
5 V-Up Crunches:Start on your back with arms stretched out overhead and legs hovering just slightly above the ground. You’ll then crunch up, bringing your hands towards your toes (keeping legs and arms straight). When done correctly, your body will make a “v” shape as you crunch; this means you’re not just reaching your arms up, your chest needs to move towards your knees. Lower back down to starting position. If possible, your feet should never touch the ground.

8-Minute Treadmill Sprint Workout

Stay on 0% incline the whole time. Adjust the speeds listed to your fitness level, but try to stay in a -2/+2 range if possible.

[Min 0-1] 6 mph
[Min 1-2] 7 mph
[Min 2-3] 8 mph
[Min 3-4] 10 mph
[Min 4-5] 6 mph
[Min 5-6] 10 mph
[Min 6-7] 6 mph
[Min 7-8] 10.5 mph

At Barry’s, on those amazing Woodway treadmills, I can max out closer to 12 mph when sprinting, but on the one at the resort I felt like I was dying at 10.5. Couldn’t have gone .0001mph faster if I tried.

WEARING | shorts: Lululemon / tank: H&M / sneakers: Nike Free +3

Have you guys ever done Barry’s Bootcamp? They opened a location in Boston this fall and it’s suuuuuch a good workout. I don’t get in for classes as often as I’d like, but have been trying to make it to one every week or two. They’re longer (and harder) than this workout I’ve posted, which is just loosely based off Barry’s, so definitely try out the real thing if you have a studio in your area!

Filed Under: AMRAP, Cardio, Full Body, Running, Treadmill Workouts, Workouts

Cardio Boot Camp Workout

April 30, 2014 by Nicole 14 Comments

The following post is sponsored by FitFluential LLC on behalf of Reebok. All opinions are my own (duh).

My first post fueled by FitFluential—I think this means I’m finally a legit fitness blogger, right?? *Takes bite of Ben & Jerry’s while watching Real Housewives on the couch* Eh, ok, maybe not.

A few months ago, I was excited to find out I’d been approved as a FitFluential Ambassador, and shortly after I was chosen to try out the Reebok ONE Series Cushion running sneaker. To give you a brief intro to the shoe, its defining characteristics include:

A three-foam midsole with distinct layers for chock attenuation, foot guidance and forward propulsion.
A stable lateral arch area.
Outsole release zone for pronation control.
Special design for absorbing shock at the heel strike.

The first thing I noticed about the ONE Series Cushion was just how comfortable it is. I typically run in a minimalist shoe, but they don’t transition well into any sort of cross-training exercise because of the soft structure. The Reebok ONE is a much sturdier, supportive shoe (while still being flexible), so I figured it’d be a perfect solution for workouts that include both running and dynamic strength training exercises.

Bingo! I wore them during today’s cardio bootcamp workout and found them both flexible enough for the running intervals, and supportive enough for all the burpee-ing and jumping around. I don’t know that I’d wear them during a longer run (5+ miles) just because I’m now so accustomed to the more minimalist models of running shoes, but they’re perfect for the shorter runs mixed with strength training I do so frequently.

You can get the Reebok ONE Series Cushion online or in store at the Reebok FitHub or Outlet locations.

Cardio Boot Camp Workout

You can do this with a treadmill, on a track, or anywhere outside (just measure distance beforehand or use a running app to keep track). The workout is a mix of running and bodyweight exercises and is broken up into three main parts:

Run half a mile. Pace should be a brisk jog/light run. On a treadmill you probably want to shoot for 5-7mph.
Complete four rounds of the bodyweight/sprint circuit (details below).
Run half a mile. Pace should be a brisk jog/light run. On a treadmill you probably want to shoot for 5-7mph.

BODYWEIGHT/SPRINT CIRCUIT

Go through the following four times:

25 Burpees:The whole burpee sequence will look like this: squat down placing hands on the ground; jump back into plank position; jump legs back up towards hand; stand back into squat position; jump up with arms overhead. If you want more of a challenge, you can add in a push up (I did not).
25 Side Plank Lift Crunches (each side): Start in a side plank position. Dip your hips down towards the ground (they can lightly kiss the floor, but never let them come to rest), then lift them back to starting, squeezing the oblique. Next, crunch your top knee in towards your top elbow. Return to starting side plank position. That’s one rep.
25 Squat Jumps: Squat down, sending hips back like you’re sitting in a chair. Jump up, coming out of the squat and into the air. Land back down softly, sinking right back down into that deep squat position.
25 Plank Jump Jacks:Start in a plank position. Jump both feet up towards your hands. Jump them back into plank position. Jump feet apart (like a horizontal jumping jack) and then jump them back together into your starting plank position. That’s one rep.
Quarter-mile run/sprint: For .25 miles, run as fast as you can. On a treadmill, I’d shoot for 7-10 mph, but if you can go faster and maintain the speed for the full .25, then do it!

This is a good one for you gym-goers as well as my workout-at-homers!

Alright, I’m off—I have a busy day of packing ahead of me. First thing tomorrow morning, I’m heading down to Mexico for a wedding and CAN. NOT. WAIT. The weather in Boston has been consistently depressing since, oh, November, so this trip could not come at a better time. I have posts scheduled for while I’m away, and you can follow me on Instagram to keep up with all my daiquiri guzzling and sun bathing.