Treadmill Sequence

Try this fun sequence next time you’re on the treadmill to shake up your routine.  You’re going to need a set of dumbbells to get some upper body work in while you are walking. The upper body work won’t lead to a lot of strength gain but it will help to elevate your heart rate. The dumbbells should be light, 5-25 pounds depending on your strength.

Hold the dumbbells in your hands during the first part of the sequence.

Walk on the treadmill for 1 minute

                Speed 3MPH, Incline 3 degrees

The second minute you’ll perform alternating dumbbell curls

                Walk for 30 seconds with the dumbbells at your side

Then 1 minute of alternating overhead presses from the top

                Hold both dumbbells overhead as you alternate lowering and raising each arm

               Walk for 30 seconds

Then 1 minute of upright row (not alternating)

                With your palms facing your body, pull the dumbbells up to shoulder level. Leading the movement with your elbows. Your elbows should always be higher than the dumbbells.

                Walk for 30 seconds

Then 1 minute of alternating overhead triceps extensions

                Hold the dumbbells overhead in the same position as the overhead press. Alternate bending at one elbow and lowering the dumbbell behind your head, then extend back to the top.

                Walk for 30 seconds

 

Put the Dumbbells down

Now do 5 Intervals of 1 Minute of high Intensity and 30 seconds of rest.

Running

If you can run set the speed to 6MPH and leave the incline at 3 degrees. Run for 1 minute then step off to the side of the belt and rest for 30 seconds. Repeat 5 times.

Walking

If you can’t run, keep the speed at 3MPH and increase the incline to 6 degrees. Walk for 1 minute then step to the side of the belt and rest for 30 seconds. Repeat 5 times.

Cool Down

Walk for 2 minutes at 3MPH and an incline of 3 degrees

This entire Sequence will take 16.5  minutes.

Have fun and let me know what you think of this workout after you’ve done it. Leave your comments below.

 

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