Navy and Orange

Lifestyle ·

Workout Wednesday: my weekly schedule & 45 second Interval training

best 7/8 workout legging
UPF TANK // my favorite ever! 7/8 LEGGING // RUNNING SOCKS and my little boy’s toy car

As I said in my IG Stories yesterday, I came up with the below interval training after being inspired by my recent frequent visits to OrangeTheory. I would have loved to wake up before everyone yesterday morning to sneak in a class and be back during breakfast, but because I have been going so much lately, I have a gnarly blister on my palm and wouldn’t be able to do the rowing machine interval at 100% {what a smug workout thing to say, am I right?!}
Therefore, I thought I would attempt to recreate my own little treadmill interval training, with 45 second increments. 
minutes 0-2
warm up at your starting pace
mine is 5.7mph
minutes 2-2:45
increase by adding at least 1.0mph to your starting pace
mine was 7.5mph
minutes 2:45-3:30
sprint at whatever speed you can handle
my first increment was 8.3 mph
minutes 3:30-4:15
return to your starting pace
mine was 6.0mph
Repeat for at least 3 miles.
I included a list of times with my speeds at the bottom of this post if your rather not decided for yourself.
Repeat, changing your middle and sprint speeds, as needed. Push yourself! But don’t feel bad to mix in an increment where you go much slower. I did this for 3 miles and felt like I got a great workout in under 28 minutes. If you are a new treadmiler or are getting back into working out for the first time in a long time or for the first time, ever, don’t be too hard on yourself! Here are some starting goals:
1. start slow {walk}
2. make a goal for a low time {10minutes} or low distance {0.75 miles} and know that you will improve the next time and over time.
3. be proud of YOURSELF for making the commitment, for however little time you did, and be proud that you set up a little you time and crushed the beginning of the pavement of the road to being a treadmill enthusiatist, like me!



Saturday:

CorePower Yoga Sculpt 60 minutes class
Sunday:
Monday:
25 minutes walking uphill on the treadmill 
while doing shoulder presses and bicep curls with 5 lbs wights
Tuesday:
Off
Wednesday: 
Thursday:
6 am CorePower Yoga Sculpt 60 minute class


Saturday:
CorePower Yoga Sculpt

minutes 0-2: 5.7mph
2-2:45: 7.5mph
2:45-3:30: 8.3mph
3:30-4:15: 6mph
4:15-5: 7.7mph
5-5:45: 8.5mph
5:45-6:30: 5.7mph
6:30-7:15: 7.4mph
7:15-8: 8.2mph
8-8:45: 5.9mph
8:45-9:30: 7mph
9:30-10:15: 8mph
10:15-11: 6mph
11-11:45: 7.7mph
11:45-12:30: 7.9mph
12:30-13:15: 6.2mph
13:15-14: 7.5mph
14-14:45: 8.4mph
14:45-15:30: 5.6mph
15:30-16:15: 7.2mph
16:15-17: 7.9mph
17-17:45: 5.9mph
17:45-18:30: 7.7mph
18:30-19:15: 8.2mph
19:15-20: 5.7mph
20-20:45: 7.5mph
20:45-21:30: 8.5mph
21:30-22:15: 5.9mph
and so on…




SaveSaveSaveSaveSaveSave

Signature

Comments

  1. oprol evorter says

    When I originally commented I clicked the -Notify me when new comments are added- checkbox and now each time a comment is added I get four emails with the same comment. Is there any way you can remove me from that service? Thanks!

  2. Freddie Fuente says

    I’d must examine with you here. Which is not something I often do! I take pleasure in reading a publish that can make individuals think. Also, thanks for permitting me to comment!

  3. Sharie Potvin says

    It’s actually a nice and useful piece of information. I am happy that you shared this useful information with us. Please stay us up to date like this. Thank you for sharing.|

  6. alpaca gloves says

    Wow, wonderful weblog layout! How lengthy have you ever been blogging for? you make running a blog look easy. The entire look of your website is wonderful, as neatly as the content!

  8. clean gutter says

    Somebody essentially help to make seriously articles I would state. This is the first time I frequented your website page and thus far? I amazed with the research you made to create this particular publish extraordinary. Wonderful job!

  9. go says

    Hi! This is kind of off topic but I need some guidance from an established blog. Is it tough to set up your own blog? I’m not very techincal but I can figure things out pretty fast. I’m thinking about creating my own but I’m not sure where to start. Do you have any tips or suggestions? Cheers

  10. anabole steroide bestellen says

    A person necessarily lend a hand to make seriously articles I’d state. This is the first time I frequented your website page and up to now? I surprised with the research you made to make this actual put up extraordinary. Magnificent activity!

  12. Anabolika shop says

    I have been browsing online greater than three hours today, yet I never found any attention-grabbing article like yours. It?¦s lovely price sufficient for me. In my opinion, if all website owners and bloggers made good content material as you did, the net shall be much more useful than ever before.

  14. acheter steroides en ligne says

    Thank you for the sensible critique. Me & my neighbor were just preparing to do some research on this. We got a grab a book from our area library but I think I learned more from this post. I am very glad to see such excellent information being shared freely out there.

  18. reductil kaufen says

    I used to be very happy to search out this internet-site.I wished to thanks to your time for this excellent learn!! I undoubtedly having fun with every little bit of it and I’ve you bookmarked to check out new stuff you blog post.

  19. anabolika online bestellen says

    Hi, just required you to know I he added your site to my Google bookmarks due to your layout. But seriously, I believe your internet site has 1 in the freshest theme I??ve came across. It extremely helps make reading your blog significantly easier.

  20. acquistare phentermine Italia says

    Hello! I could have sworn I’ve been to this blog before but after browsing through some of the post I realized it’s new to me. Anyways, I’m definitely happy I found it and I’ll be book-marking and checking back frequently!

  21. anabole steroide kaufen Deutschland says

    Magnificent items from you, man. I’ve remember your stuff prior to and you’re just too excellent. I actually like what you’ve got right here, really like what you are stating and the way in which through which you say it. You make it entertaining and you continue to take care of to keep it wise. I can’t wait to learn far more from you. That is actually a great website.

  25. find out says

    You actually make it seem so easy with your presentation but I find this topic to be really something which I think I would never understand. It seems too complicated and very broad for me. I am looking forward for your next post, I will try to get the hang of it!

  26. why not check here says

    Unquestionably believe that which you stated. Your favorite reason appeared to be on the web the easiest thing to be aware of. I say to you, I certainly get annoyed while people think about worries that they just don’t know about. You managed to hit the nail upon the top and also defined out the whole thing without having side effect , people could take a signal. Will likely be back to get more. Thanks

  27. this article says

    of course like your web site but you have to check the spelling on several of your posts. A number of them are rife with spelling issues and I in finding it very bothersome to inform the truth on the other hand I will certainly come again again.

  29. article source says

    Whats up this is kind of of off topic but I was wondering if blogs use WYSIWYG editors or if you have to manually code with HTML. I’m starting a blog soon but have no coding experience so I wanted to get guidance from someone with experience. Any help would be greatly appreciated!

  30. naturopathic medicine schools says

    Along with almost everything that appears to be building inside this area, your perspectives are fairly refreshing. On the other hand, I am sorry, because I can not give credence to your entire suggestion, all be it stimulating none the less. It seems to me that your commentary are actually not completely justified and in reality you are your self not even completely certain of your point. In any event I did appreciate reading through it.

  32. www says

    I have been absent for a while, but now I remember why I used to love this site. Thank you, I’ll try and check back more frequently. How frequently you update your web site?

  33. cursos de costura says

    Very interesting info !Perfect just what I was searching for! “I meant what I said, and I said what I meant. An elephant’s faithful, one hundred percent.” by Dr. Seuss.

  36. steroide online bestellen says

    Excellent goods from you, man. I’ve understand your stuff previous to and you are just too fantastic. I really like what you’ve acquired here, certainly like what you are saying and the way in which you say it. You make it enjoyable and you still care for to keep it wise. I cant wait to read much more from you. This is really a great website.

  38. anabole steroide online kaufen says

    of course like your web site but you need to check the spelling on quite a few of your posts. A number of them are rife with spelling problems and I to find it very troublesome to inform the truth nevertheless I?¦ll certainly come again again.

  39. adipex kaufen says

    fantastic post, very informative. I ponder why the opposite experts of this sector do not understand this. You should continue your writing. I am confident, you have a great readers’ base already!

  41. acheter steroides anabolisants says

    Magnificent beat ! I wish to apprentice while you amend your web site, how can i subscribe for a blog web site? The account aided me a acceptable deal. I had been tiny bit acquainted of this your broadcast offered bright clear concept

  42. steroide kaufen says

    Wonderful work! That is the kind of info that are meant to be shared across the net. Shame on Google for now not positioning this post upper! Come on over and discuss with my web site . Thank you =)

  46. Comprar Fentermina en línea says

    It’s a pity you don’t have a donate button! I’d certainly donate to this fantastic blog! I suppose for now i’ll settle for book-marking and adding your RSS feed to my Google account. I look forward to brand new updates and will talk about this blog with my Facebook group. Chat soon!

  50. Proteine says

    Thanks for sharing excellent informations. Your web-site is so cool. I am impressed by the details that you’ve on this blog. It reveals how nicely you perceive this subject. Bookmarked this website page, will come back for more articles. You, my friend, ROCK! I found simply the info I already searched everywhere and simply could not come across. What a perfect site.

  51. step 2 cs videos says

    Hi! Quick question that’s entirely off topic. Do you know how to make your site mobile friendly? My website looks weird when viewing from my iphone 4. I’m trying to find a template or plugin that might be able to resolve this issue. If you have any suggestions, please share. Cheers!

  53. USMLE/ECFMG STEP 2 CS EXAM HOME says

    I feel this is among the most important info for me. And i am satisfied reading your article. But wanna statement on few common things, The site style is ideal, the articles is in point of fact great : D. Just right process, cheers

  55. loose fat says

    Hello! Quick question that’s totally off topic. Do you know how to make your site mobile friendly? My website looks weird when viewing from my iphone4. I’m trying to find a theme or plugin that might be able to fix this problem. If you have any recommendations, please share. With thanks!

Copyright © 2023 Navy and Orange
Design by Aubrey Kinch

Copyright © 2023 · Pippa on Genesis Framework · WordPress · Log in