Jam-Packed Workout: Lean Muscle and Cardio

In 30 minutes!

Circuit 1  (total time 5 minutes)

Speed walk on treadmill for 2 minutes

Compound Muscle* move, alternating sides (shown on video) for 3 minutes

Circuit 2 (total time 5 minutes)

Speed walk or run on treadmill using an incline that challenges you for 3 minutes

Compound Muscle move for 2 minutes

Circuit 3  (total time 16 minutes)

Speed walk or run on treadmill and swing arms while holding 3-5 lb hand weights for 15 minutes

Compound Muscle move – faster pace – for 1 minute

Cool Down (total time 4 minutes)

Walk on treadmill at slower pace to bring down heart rate.  Remember to stretch afterwards, holding each pose at least 15-30 seconds, and drink plenty of water post-workout!

*Compound Muscle move note:  Use controlled movements and think about each body part as you work it.  Quadriceps and Glutes work as you step up and as you lunge back, triceps kick in during the tricep extension , biceps engage in the bicep curl, shoulders  work in the military press overhead.  Engage your abs through the whole move, and keep your back straight!

The Midland Community Center is located at 2205 Jefferson, Midland MI 48640 and is an operating unit of the Greater Midland Community Centers, Inc.  For more information on programs and services, please visit our website at www.mymcc.org or contact us at (989) 832-7937.