Sunday, March 30, 2014

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

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


  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!

  2. Excellent. Only did just one round of everything. Did 6 min jump rope which was wicket hard but great addition for my rowing training!