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One-Hour Workout: Run Or Bike Plus Strength During Your Favorite TV Show

This workout, featuring a strength section, was designed to go along with an episode of your favorite one-hour television show.

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This week’s workout comes from Tony Zamora, the founder of TZCoaching. He designed this workout—which is written as a treadmill run but can be modified for the bike—to go along with an episode of your favorite one-hour television show. He chose “The Walking Dead” as his go-to show, and says, “I like this workout because it mixes up strength, speed intervals and zombies, making the indoor hour go by fast.”

Warm-up:
10 min easy, including 5–10 x 15 sec pick-ups

Main Set:
45 min broken up by commercial breaks (or every 8 min), as follows:
1 min at 90% effort
6 min at 5K effort
1 min at 100% all-out effort
1 min bodyweight exercises (see below)

Bodyweight exercises:
After the last effort, get off the treadmill (or trainer) and do 1 min of bodyweight workouts. Pick one from the list (don’t worry, you’ll end up doing all of them!)
Planks
Pushups
Squats
Lunges
Burpees

After the minute is up, go back to running (or cycling) for the 1-6-1 minute set as described above. Repeat this pattern of intervals with 1 minute of bodyweight workout, for a total of 45 minutes in the main set!

Cool-down:
Easy 5 min walk or bike spin

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