Treadmill Strength Torcher Workout

I had such great feedback from my last post about being less intense when it comes to your workouts. So many of you could relate and acutally ‘thanked’ me for this post. Remeber, you don’t need anyone to tell you to back off from exercise…you must learn to listen to your own body. It is the smartest machine out there. 

With that said, there are some days that all you want to do is work hard in the gym! Well here is a workout for you. I do not recommend you do a workout like this on back to back days. HIIT workouts are great and as you know of one my favorite forms of cardiovascular exercise, but you should not be using HIIT exclusively. Your body needs time to recover due to the intensity of these workouts, so make sure you are working your way up, beginning with HIIT 1-2 times a week. Also remember the importance of including strength training, flexibility and mental exercise to feel your ultimate BEST! Also know there are always ways to kick your workouts up a notch if you are feeling ‘stuck’


And now…The WORKOUT breakdown

• This workout has 4 parts. There are 2 treadmill segments and 2 ‘strength’ based segments. (one focused on core and one focused on upper body)
• You will be alternating between 1 treadmill segment/1 core. Then back on the treadmill for segment 2 and then the lower body
• The first treadmill segment alternates between running (or sprinting for some) and recovery, with the incline not going beyond 4.0%
• The second treadmill segment is set on a bit of a higher incline (10%-15%) still alternating between sprinting and recovery. 
• The core and upper body segments are pretty self explanatory, as I wrote out how many reps and even linked up some videos on certain exercises you may not be aware of.
• As always, go at your own pace and make this workout work for YOU. It is a waste of your time to try to follow it to a “T” if you are just starting out. Take down the speed or incline or just begin by completing one of the treadmill segments. If you find it is too easy, you can always complete the ‘off’ segments for 2-3 sets or add weight!

Time	Speed	Incline
0-3	6.0	0.0% (warm up)
3-5	7.0	0.0%
5-6	8.0	2.0%
6-7	3.5	2.0%
7-8	8.5%	3.0%
8-9	3.5	3.0%
9-10	9%	4.0%

Exercise	Reps
Low plank alt. knees to elbows	12 each side
Straight leg sit ups (hold KB or Bodybar if you want)	12
Burpees	12
High plank alternate lifting heel towards the ceiling	12 each side

Time	Speed	Incline
0-1	6.0	0.0%
1-2	3.0	10%
2-3	6.0	10%
3-4	3.0	10%
4-5	6.2	11%
5-6	3.0	11%
6-7	6.8	10%
7-8	2.0	10%
8-9	5.2	15%
9-10	2.0	10%

Exercise	Weight	Reps
High Plank Rows	5-15lb	8 each side
Squat Presses	5-15lb	10
T-Raises (front and lateral raise)	5-10lb	10
Push up with rotation to each side, alternating		10 each side