Good morning!
Last night, Scott got home from work around 7 p.m. and since I hadn’t completed my workout for the day, I purposely waited for him to go to the gym. (It’s about time I got another workout post up for ya!)
It had been raining on and off all day, and since I felt like running anyways, I got inspired to create a new treadmill workout that had me nice and sweaty in no time.
There is an intentional 3 min./2 min. pattern with a 1 min. window for the sprint at 8. As always, feel free to adjust the speeds to accommodate your personal preferences and levels!
I’m pretty sure the trainer next to me thought I was crazy for making a note of what I was doing on my iPhone – while running – but it all seemed to work out. I actually remembered the workout and here we are.
After cardio, I met Scott over in the advanced training section (<- didn’t know that existed?) to complete a quick circuit of lunges, push-ups, and a series of core using an ab dolly. Have you ever seen one of these before?
I saw several people using them, and it reminded me of the old school ab wheel I used to have in high school.
(Ohhh yeah.)
The biggest difference besides the obvious shape is that you can roll yourself all over the place, instead of just back and forth, allowing you to work the abdominals, obliques and lower body muscle groups.
I completed the following circuit with inspiration (on the ab dolly) from those around me:
• 25 dolly rolls out and in with bent knees (1″ off the floor)
• 20 push-ups
• 25 dolly rolls side to side with bent knees (1″ off the floor)
• 24 dumbbell alternating lunges (I used 15 lbs.)
• 25 dolly planks (toes on dolly, hands on floor) bringing knees into chest
• 24 dumbbell squats (I used 15 lbs.)
• 25 dolly plank hold pulses – front to back
• 24 bicep curls (I used 10 lbs.)
• 25 dolly plank hold pulses – side to side
Sorry for the lack of explanation or video of ab dolly exercises. I can’t seem to find many of them available online!
We rounded out the night with a ten minute trip to the hot tub and each ordered a recovery smoothie with a side of hard boiled eggs on the way out.
Emerald Energy with avocado, kale, organic pineapple, almond milk, VeganMax protein & energy boost.
Since I didn’t share my normal WIAW post with you, I’ll continue mentioning I then enjoyed a big bowl of homemade seasoned popcorn (shared with Scott) with a large glass of unsweetened almond milk before bed. It may not seem like much, but it certainly kept me full with all the protein.
Welp, I’m off to another appearance with the mascot friend. This week is becoming quite interesting. I hope to be back in time later this afternoon for some coffee talk!
Previous HWG treadmill workouts:
• 2 Minute Change-Ups Treadmill Workout
• 20 Min. Fast + Furious Interval Sprints Workout
• 31 Minute 5K Treadmill Workout
• Minute on, Minute Off Intervals
• 6, 7, 8 Treadmill Interval Workout
• Sweat Off the Sweets Treadmill Interval Workout
Question of the Day
What’s your latest fitness equipment discovery?
It’s been awhile since I’ve done a treadmill run but this looks like something I would love. I also used to love the ab wheel so this gave me serious high school flash backs!
Ha, that ab wheel was the shiz!
I’ve never heard of an ab dolly. I usually do my strength training at home so I feel like I miss out on a lot of the equipment you can find at a gym. I have my own collection of dumbbells, medicine balls and fitness balls that I use regularly, but it would be nice to try something new.
That is one of the good things about actually going to the gym. I too get in a funk of just wanting to complete workouts at home, but it’s nice to discover a new something or other to spice things up every now and then!
The ab dolly looks like so much fun! Haha! I need to try it 🙂
fun… and painful… in the best way possible. 😉
I’m headed out of town today, so this treadmill workout will be perfect to do in the hotel workout room.
Good for you for getting a workout done at a hotel! I know it’s not the easiest thing to do!
My latest fitness discovery is the Tone It Up workouts on Youtube by Karena and Katrina. There amazing for toning up!
Love that duo! Now if I could only find a beach to complete their workouts… 😉
Haha so true! It makes me want to move to the beach just so I can get that fit and tan!
I can’t wait to try this running workout! Any interval training where the sprint interval is longer than a minute…..no can do. This looks great!
let me know how you like it!
That ab wheel is insane, and I’ve never been able to work it. Guess I know which part of my body needs some help!
It’s definitely not easy to control!
I’ve never seen or heard of the ab dolly! Now that you’ve mentioned it I’m sure I will see it sometime soon (that sort of thing always happens)
It still blows my mind when I think of how much I don’t realize is right in front of me until years later at my gym, lol.
My recent rather than fitness equipment but fitness workout is crossfit! So challenging I am still sore!
An advanced area? That’s interesting. Thanks for the workout, looks great!