Workout: 10 minutes warm-up, 6 x 800 meters with 90 second rest intervals, 10 minutes cool down. 3 sets of 10 pull-ups, 30 weighted crunches, 20 push-ups.
Today was a fun workout, if you have not noticed, I find the speed workouts most enjoyable. The 10 minute warm-up is a good way to get the muscles warm and the heart going, also getting the mind ready for the peddle to the metal type of workout. The 800 meters (about 1/2 mile) is very fun for those of you that want to go all out. The 10 minute cool down is just to lower the heart rate and allows you to get a little more cardio to finish off the workout. Today I also added in a simple core workout by adding in the push-ups , pull-ups and crunches. The total workout time was about 55 minutes. For the weighted crunches I held 2, 8 pound dumbbells for added resistance. Even with the 2 days off of cardio, I still felt good. Sometimes a couple of days off is a good thing to keep me healthy.