Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went! Warm-up:Dynamic Stretches (video attached) 5-minute walk5-minute jogWorkout:  (45 min total) Find a hill that has a 4-6 grade or go inside and use the treadmill. Beginners - Walk the entire time at the incline OR set incline to 1% and use this as a run/walk workout.Intermediate set incline and run at a HARD effort for the shorter interval and walk or jog the recoveryAdvanced set incline and light jog or walk the shorter interval and RUN hard for the longer interval.Set 1 - Incline on treadmill up 4% THE ENTIRE TIME Run up for 30 secondsWalk for 1 minute Run up for 60 seconds.Walk for 2 minutes Run up for 90 seconds jog or walk back down 3 minutesRun up for 2 minutes jog walk back down 4 minutes return to 1% inclineSet 2 - Incline on treadmill up to 5% THE ENTIRE TIME Run up for 30 secondsWalk for 1 minute Run up for 60 secondsWalk for 2 minutes Run up for 90 seconds jog or walk back down 3 minutesRun up for 2 minutes jog walk back down 4 minutes return to 1% inclineSet 3 - Incline on treadmill up to 6% THE ENTIRE TIME Run up for 30 secondsWalk for 1 minute Run up for 60 secondsWalk for 2 minutes Run up for 90 seconds jog or walk back down 3 minutesRun up for 2 minutes walk back down 4 minutes return to 1% inclineCool-down:5-minute walk or light jogStatic Stretches (video attached)

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