Turn a Dread mill Work out into a workout you can live with

Walk-Jog-Run: Do something different on the TREADMILL
                 Speed                 Incline            Time / Running Time

Walking        3.0 - 4.0 mph            5 - 7 %            4min /  8
Jogging        4.5 - 6.5 mph            0 - 1 %           5 min / 18 min

Repeat walk and jog twice

Jogging        4.5 - 6.5 mph            0 - 2 %            1 min / 22 min
Run            5.0 - 7.0 mph                0 %            30sec / 24

Repeat 4 times

Fast Walk      4.0 - 5.0 mph           2 - 4 %            2 min / 26
Jogging        4.5 - 6.5 mph           0 - 2 %            1 min / 28 min

Repeat 2 times 

Walk           3.0 -  4.0 mph          7 - 9 %            3 min / 27
Jogging         4.0 - 6.0 mph          0 - 2 %            1 min / 30 min

Repeat 3 times 

Cool Down walk slowly for 5 min

Stretches at the end of the workout

    *take 1 deep breath in exhale slowly and repeat 2 more times each leg    Repeat 2 

 Hamstrings
   Quads
     Calves
     * all stretches can be done on the treadmill

Abdominals   

Planks    30 sec hold
Crunches    50x
Leg Drop    20
Planks    40 sec
Bicycle Crunches    50 each leg
Heel Kick in Air     x20

      
                                       



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