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32-Minute Hotel Gym Full Body Workout

32-Minute Hotel Gym Full Body Workout
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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!

Post-Workout Stretch

This post first appeared on Maggie Susac’s blog, Fit Meets Fab!

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Maggie Susac I am a full time mama to my two fur babies Wrigley & Scout & a loving wife to my handsome husband (MLB catcher Andrew Susac). We are a jet setting little family. We live in 3 different cities during the year and I wouldn't trade it for the world. I've learned how to continue my healthy eating & exercising habits while on the road AND how to live out of a suitcase for 8 months (without losing my personal style)! I hope to share my knowledge, passion, & love for fitness, food & fashion through this blog.As a former division 1 athlete, sports have been my life for as long as I can remember. After graduating from college I looked for a way to keep my competitive nature alive while staying in shape. I found I could fulfill that through long distance running & by teaching group fitness classes. Today (3 years later) I continue to distance run, I'm an avid Orange Theory Fitness goer, I'm a Barre lover, & a wannabe yogi. Oh, & I'm still competitive :) Visit my blog at www.FitMeetsFab.com!