28-Days-to-Lean Meal Plan
With the right plan and the right discipline, you can get seriously shredded in just 28 days.
Read articleGo from the treadmill to pumping iron; the timing on the treadmill portion matches the strength segment. Do 3 rounds (Tread 1, Floor 1, etc.), each with a new format.
Tread:
30-sec. sprint/1-min. recovery
30-sec. sprint/45-sec. recovery
30-sec. sprint/30-sec. recovery
30-sec. sprint/15-sec. recovery
30-sec. sprint
Floor:
“Work” is a biceps curl to a thruster. “Recovery” is a plank.
30-sec. curl + thruster/1-min. plank
30-sec. curl + thruster/45-sec. plank
30-sec. curl + thruster/30-sec. plank
30-sec. curl + thruster/15-sec. plank
30-sec. curl + thruster
Tread:
40-sec. sprint/20-sec. recovery (x5)
Floor:
40-sec. bench press
20-sec. deadlift (x5)
(Try to roll right up from the bench press, positioning feet at the end of the bench so that you can minimize wasted time and immediately begin the deadlift.)
Tread:
30-sec. sprint/30-sec. recovery (x5)
(At a 1.0 incline, 2.0, 3.0, 4.0, 5.0)
Floor:
30-sec. bentover row
30-sec. step-back lunge
(Start with heaviest set of dumbbells and with each set (1 min.), drop down to the next set of DBs.)
Workout courtesy Lucy Stuber, interval coach, Studio Three