30 Day Challenge: Day 28: All Around Fit-Running Cross Trainer

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Hi Everyone!

Welcome to Day 28 of the 30 Day Workout Challenge! I really enjoyed this workout. It’s a nice combination of strength, stretch, and cardiovascular challenge. It’s a great full body workout, and it is also a good cross training workout for runners. 

I have posted two alternate cardio options below for those of you that don’t run. You can pick the one that appeals to you the most, or alternate each round with a different cardio challenge. 

I repeated this workout 3X and added some weights for rounds 2 & 3. I also picked up the speed for the last 5 minute interval to a 7.2 min/mile pace (8.2 mph on the treadmill) to increase the challenge.  

I hope you enjoy the workout! 

PS Don’t forget to check in after your workout: FacebookInstagram or Twitter

Equipment: Gymboss Interval Timer

1. Runners Lunge Kick (right)**
2. Runners Lunge Kick (left)**
3. Dive Bomber
4. Bicycle
5. Forward Fold Leg Lift (right)
6. Forward Fold Leg Lift (left)
7. Side Plank Pushup
8. Leg/Hip Lift
9. Curtsy Lunge Kick (right)**
10. Curtsy Lunge Kick (left)**

*5 Minute Run or Cardio of Choice
(**I used a 20 lb dumbbell on these exercises during rounds 2 & 3)

Repeat 1-3X

6 Minute Jump Rope Cardio Blast:

Alternate 5 Minute Cardio Blast:

All Levels: Max Reps during each 50 second interval, 10 seconds of rest between exercises. Followed by 1 mile run, or 5-10 minutes of cardio of choice. 

1. Frog Hopper
2. Curtsy Lunge Twist (right)
3. Bicycle Abs
4. Curtsy Lunge Twist (left)
5. Jumping Jack Pushup

4 thoughts on “30 Day Challenge: Day 28: All Around Fit-Running Cross Trainer

  1. Exactly what I needed today! Did a 2 mile warmup, then this circuit, then .75 miles at 7:30 pace (but no incline like you), then another round of the circuit, then another .75 at 7:30 pace, .5 mile recovery at 8:00 pace, then 1 mile in 7:18.
    So 5 miles total. And the on and off the treadmill pattern kept the 18 month old much more distracted and happy than he has been lately. Thanks!

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