Go from the treadmill to pumping iron; the timing on the treadmill portion matches the strength segment. Do 3 rounds (Tread 1, Floor 1, etc.), each with a new format.
Floor: “Work” is a biceps curl to a thruster. “Recovery” is a plank. 30-sec. curl + thruster/1-min. plank 30-sec. curl + thruster/45-sec. plank 30-sec. curl + thruster/30-sec. plank 30-sec. curl + thruster/15-sec. plank 30-sec. curl + thruster
Round 2: Working Through Deficit
Tread: 40-sec. sprint/20-sec. recovery (x5)
Floor: 40-sec. bench press 20-sec. deadlift (x5) (Try to roll right up from the bench press, positioning feet at the end of the bench so that you can minimize wasted time and immediately begin the deadlift.)
Floor: 30-sec. bentover row 30-sec. step-back lunge (Start with heaviest set of dumbbells and with each set (1 min.), drop down to the next set of DBs.)
Workout courtesy Lucy Stuber, interval coach, Studio Three
