2 hour hike/run on South Mountain (I went to the top!) ... HIIT cardio intervals on bike and treadmill (awesome way to get the heart pumping!) ... and some great strength sessions that left my biceps crying today....
I freaking feel AWESOME!
Not to mention that it's in the 80's here all week and I'm in between work.
Here's the HIIT bike workout for you:
5 min warmup
30sec:2 min
full out hard as you can go sprint: recovery slow pedaling
8 rounds then quick 3 min cool down then head to the treadmill...
HIIT treadmill workout:
2 min warmup
sprint: recovery (i recover standing on the side rails and sprint at 8.5 speed currently)
60:60 seconds
60:30
50:30
40:30
30:30
30:30
40:30
50:30
60:30
60:60
cool down 5 min
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