• warm up:
5 min @ 3mph/2.7 incline
• interval 1
1 min @ 7mph/2.7 incline
1 min @ 3mph/2.7 incline
2 min @ 7mph/2.7 incline
1 min @ 3mph/2.7 incline
• interval 2
1 min @ 7mph/2.7 incline
1 min @ 3mph/2.7 incline
2 min @ 7mph/2.7 incline
1 min @ 3mph/2.7 incline
• interval 3
1 min @ 7.3mph/2.7 incline
1 min @ 3mph/2.7 incline
2 min @ 7.3mph/2.7 incline
1 min @ 3mph/2.7 incline
• interval 4
1 min @ 7.3mph/2.7 incline
1 min @ 3mph/2.7 incline
2 min @ 7.3mph/2.7 incline
1 min @ 3mph/2.7 incline
• cool down
1 min @ 4.5mph
1 min @ 4mph
1 min @ 3.5 mph
1 min @ 3mph
1 min @ 2.5mph

• abs
twisting crunches:
2 x 15

leg raises:
2 x 15

bent-over twists:
2 x 15

bent-knee lying side leg raises:
2 x 15

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