Warm up:
- Brisk walk or jog for 6 minutes

Endurance Run Workout:

- Run 3 minutes (70-80% of your max) at 1.5 – 2.5% incline
- Brisk walk 3 minutes at 10 to 15% incline
- Side steps/hops for 3 minutes; 1 and 1/2 min on both sides at 3.o% incline
- Jog 3 minutes (50% of your max) at 5 to 6.0% incline for a total of 1 mile (repeat if needed)

- Run 3 minutes (80-90% of your max) at 1.5 – 2.5% incline
- Brisk walk 3 minutes at 10 to 15% incline
- Side steps/hops for 3 minutes; 1 and 1/2 min on both sides at 3.o% incline
- Jog 3 minutes (60% of your max) at 5 to 6.0% incline for a total of 1 mile (repeat if needed)

- Rules; no hands/ no holding on! Time yourself and post your results! Beginners, modify and scale the speed and incline if needed.

Word today:  Diversity “We have become not a melting pot but a beautiful mosaic. Different people, different beliefs, different yearnings, different hopes, different dreams.” – Jimmy Carter

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Warm up: 1 mile run (at 60% max for beginner’s, 80% for advanced)

Fat Burning Workout Routine:

- Sprawl/Burpees (4 count for beginners, 8 count for advanced) for one minute no rest
- Jumping Lunges for one minute no rest
- 1 minute rest
- Repeat burpee and lunges for 10 minutes

- Let me know how your workout goes! What was your time?

Thought for today: Motivation changes the mind’s willingness to proceed.  It creates hope, optimism, and inner strength

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Want sexy long looking legs?  In this leg workout, we will tone and strengthen all the muscles in the leg by the leg exercises plus keep your heart rate up in fat burning mode by running and then lengthen the muscles by a thorough lower body stretch.

Don’t worry guys, you can do this workout too for your body weight workout day.

Warm up: jog 400 meters (or 1 lap around track) 2 one minute planks

Workout Routine:
- 50 air squats
- Run 1 mile
- 50 jumping lunges
- Run 1 mile
- 50 jumping squats
- Run 1 mile
- 50 lunges
- Run 1 mile
- You will complete a total of 20 reps and 4 miles. Don’t give up! Post your time
Advanced = double the leg reps to 100
Beginner = decrease the reps to 30 and decrease the runs to .5 mile
- make sure you take about 20 minutes to stretch your legs; hamstrings, quads, inner thighs and calves for flexibilty.

• What Time of the Day is Best For Exercise? While there are many schools of thought on the subject of what time during the day is optimum, it generally boils down to whether or not you are capable of fitting in a workout during that specific time. We’re all on pretty tight schedules these days and sometimes, it is......
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