Inspired by Janetha’s “Jamaican Me Bikini Ready” plan and all of the intense gym workouts she always blogs about, I created an interval workout for the treadmill.
- 0-5 minutes: Walk at 4 mph
- 5-6: Run at 6.2 mph
- 6-7: Run at 6.4 mph
- 7-8: Run at 6.6 mph
- 8-9: Run at 6.8 mph
- 9-10: Run at 7.0 mph
- 10-11: Run at 7.1 mph
- 11-12: Run at 7.2 mph
- 12-13: Run at 7.3 mph
- 13-14: Run at 7.4 mph
- 14-15: Run at 7.5 mph
- 15-30: Repeat minutes 0-15
- 30-32: Walk at 3.8 mph
Great workout! I kept the incline at 0.5% . I know if I want to use these intervals in the future, I can make things more difficult by just up-ing the incline. I have 2 weeks to get my own body bikini ready. 
Keeping up with my goal to wear more dresses, I rocked a cozy plaid shirtdress at work today. Got a compliment on my dress and several on my headband. Made me smile!
When I got back from the gym I snacked on a piece of mint chocolate, x3!
An hour before spin class, I had a 2nd BBQ chicken sandwich.
Spin was intense! We rocked out to Michael Jackson tunes in honor of the DVD release of This Is It.
After 2 amazing workouts, I’m exhausted. But I’m really happy and motivated. I want to get myself in great shape. I’ve got running on the brain. I registered for the “Ras na hEireann USA” (aka the Race of Ireland & USA) 5K in Somerville, MA on March 14th. Plus I have my major goal to train for: running my 2nd Half Marathon in under 2 hours.
I made a quick and easy dinner. A toaster oven quesadilla with cheddar cheese and grape tomato halves, topped with plain Chobani, and 1/2 of a cucumber with garlic vinaigrette dressing.
I’m going to get ready for bed and watch the Biggest Loser before I pass out. Oh, and I might have a snack. I could really go for a bowl of ice cream!
COMMENTS
16 Comments
1. Jenna
January 26th, 2010 07:04 PM
Love how packed this sandwich looks! Yum! So jealous of your workout…I wish (among wanting a treadmill, etc, etc) that I didn’t DESPISE running!
2. Meg @ Be Fit Be Full
January 26th, 2010 07:23 PM
Love your shirt dress. You look so cute! I also love how much variety that treadmill workout has. May have to try it!
3. Jessica @ How Sweet
January 26th, 2010 07:27 PM
Your workout looks awesome! And I am just loving your dress.
4. Lauren @ Eater not a runner
January 26th, 2010 07:38 PM
I’m trying to get into more intervals on the treadmill, they can be painful though!
5. Julie
January 26th, 2010 07:52 PM
Dude that sounds like an AWESOME spin class!! Michael Jackson tunes get me movin and goovin! Love the dress, you got syle girl!
6. Heather
January 26th, 2010 08:20 PM
Thats a great dreadmill workout! Good for you and having two workouts today – I give you a lot of credit. I probably would have passed out.
I am also registered for that run!
7. katie
January 26th, 2010 09:01 PM
girl you already look bikini ready! what a balling day of working out too..danggg!
8. Lisa
January 26th, 2010 09:28 PM
spin class to michael jackson would rock. I may enjoy spin class if that were my music!
9. Shelley Leeman
January 26th, 2010 09:34 PM
that quesadilla looks great & that workout seems pretty tough!
10. janetha b
January 27th, 2010 12:33 AM
GREAT workout and even GREATER outfit. love it!!
11. Helen
January 27th, 2010 04:06 AM
wow wow wow, 2 workouts in one day…you’ll be bikini beautiful in no time! x
12. Melinda
January 27th, 2010 05:55 AM
That sandwich looks good, well except that it has meat!!! Sounds like a nice workout plan you are trying.
13. Shannon
January 27th, 2010 06:42 AM
I love sandwiches that are so packed, pieces are falling out!
Great run!
14. Gabriela @ Une Vie Saine
January 27th, 2010 07:25 AM
i LOVE that chocolate! Lindt is the best! Have you tried the sea salt one? So good! Loving the shirtdress, btw…looks so cozy!
15. Betsy
January 27th, 2010 10:37 AM
Wow, awesome treadmill workout.
I was thinking of signing up for the same race. We’ll see
16. Crunches for Cupcakes » Safe Plan to Tan
January 27th, 2010 10:39 AM
[...] left a nice comment on last night’s post telling me that I already looked bikini ready. But really, there is one thing that I’m [...]