In addition to working out with your fabulous coaches at Styles Group Fitness, you should be training 2-3 days a week on your own by getting your heart rate up for at least 30minutes. This will help you achieve maximum results and make your goals attainable.This week’s cross training workout is brought to you by Coach Whitney. All you will need is access to a treadmill and a kick-butt attitude! It’s tough… but so are you!
[By the way, if you don’t have a treadmill or access to one, hit the road! You will just need a stopwatch!]

MMA Treadmill/Sidewalk Series:  3 Rounds

Typical of an MMA fighter’s match, this workout consists of three 5 min. “rounds” separated by 1 minute exactly of rest.

Round 1:

• 45second treadmill sprint: set the machine at a speed roughly 75% of your maximal sprint speed.  The speed increases with each and every sprint.  So set it and push it up from there. [Tip: if you are comfortable, don’t cut the treadmill off between sets—use the rails and jump off to the sides while it is still moving. Do so at your own risk!]
• 15 Squats
• 45second treadmill sprint
• Reverse Lunges [8 each leg]
• 45second treadmill sprint
• 15 Plea Squat

 

Rest 1 minute exactly

Round 2:

• 45second treadmill sprint
• 15 Push-ups
• 45second treadmill sprint
• Plank with Knee Taps [15 each knee, 30 total]
• Hold in a plank and drop your left knee cap to touch the ground, then return it to plank position. Drop your right knee cap. Keep alternating as quickly as possible.
• 45second treadmill sprint
• 15 V-Up’s

 

Rest 1 minute exactly

Round 3:

• 45second treadmill steep incline power walk
• 10 Burpees
• 45second treadmill side shuffle [left foot leads] on a medium incline
• 10 Jump Squats
• 45second treadmill side shuffle [right foot leads] on a medium incline
• 10 full situps