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Wednesday, February 5, 2014

Snow Day At-Home Workout

So, as all of you living in Toronto or the GTA probably know, today was a SNOW DAY!!! Not the greatest news for me since I ACTUALLY LOVE MY JOB and had to reschedule all my clients :(
Either way, i HAD to workout and I'm lucky enough to have a treadmill in my room so here is what I did to destroy myself at-home, with no gym access:)


CARDIO (Treadmill): 
-Started with a 1-mile run in about 7 minutes
-Followed by 5 minutes incline walk at 5-7% and 4.2-4.4mph
-Next 10minutes: 30seconds walk 30 second 9-9.5mph sprint
-3min of walking lunges on the treadmill on an incline of 5% and 1.7mph speed
-Followed by another 1.5 mile run at 6.5-7.5mph (took a few 1min walk breaks at 4mph) on a 2% incline plus cooldown for 5min
After this I went upstairs and ate!!! Just a few small snacks and checked a few e-mails/talked on the phone:)


WORKOUT PART 2 (approx 3-4hours later):
-Started with a 1.5mile run (1st mile at a speed of 7.5-9mph, last 1/2mile at 7.2mph on a 2%incline)
-Incline walk at 10% and 3.5mph (hands free, pushing through my heels)
-7min of sprints: 30sec walk and 45 sec sprints 9-10mph plus cooldown
-5 sets of 20 Jump Squats (Wide/close stance and side to side) and 5 sets 30-40 side lat raises/rear delt DB flyes)

So, as you can see, it's not that hard to put together an at-home workout when there is no gym access... the treadmill workout I sometimes substitute for skipping rope or power-walking outside and running however due to the severe weather conditions I was stuck indoors today :)