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32-Minute Hotel Gym Full Body Workout

All you need is a treadmill a set of dumbbells (medium weight) and your body!

6-minute warm-up on the treadmill(2% incline)

  • power walk at a 3.5+ or a light jog, play around with your speed until you feel warm.

6-minute circuit:

  • 15 jump squats (feet hip width apart)
  • 20 walking or reverse lunges (with weight, 10 each side)
  • 20 power jacks (with med ball or dumbbell)- jack your legs in and out while pressing your weight up
  • 15 sumo squats (heavy weight, toes pointed out)
        -repeat circuit until time is up

10-minute run on treadmill (2% incline)

  • Minute 1- base speed (5, 6, or 7)
  • Minute 2- up your speed .5
  • Minute 3- up your speed another .5
  • Minute 4- up your speed another .2-.5
  • Minute 5- drop your speed back to your base
  • Minute 6- up your speed .2 and incline 2
  • Minute 7- up your speed another .2 and incline 2
  • Minute 8- up your speed ONE MORE .2 and incline 2!!
  • Minute 9- drop speed and incline back to your base
  • Minute 10- up your speed to your fastest sprint for one minute!

6-minute circuit:

  • 30 bicycle crunches (15 each side, elbow to opposite knee- the lower your legs are to the ground the harder this is… GO SLOW!)
  • 5 burpees
  • 15 pushups (toes or knees)
  • 5 burpees
  • 30 opposite toe touch crunches (15 each side, legs straight up, alternating right hand to left foot, left hand to right foot)
        -repeat circuit until time is up

4-minute run on treadmill:

  • 20 seconds on 20 seconds off for 4 minutes
  • Sprint at your fastest pace for 20 seconds, the walk it down for 20 seconds. Repeat this for 4 minutes! If 20 second break feels to long for you by all means drop the rest time to 10 or 15 seconds!

Don't forget to stretch when you're done!

XX Maggie

I "upped my push pace" at Orangetheory Fitness, here's what I learned...

January Workout Summary