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Treadmill Tuesday

by Kelly Berger
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Just run with everything you have on this one. Know that you are already getting faster by putting one foot in front of the other!

XOXO. Kel


Warm up: 

Start with a 2 min. brisk walk
3 min. jog – starting at 5 speed. Bump up to 6 and 7 speed within this 3 minutes.

***Round 1***

SPRINT @ 9.0 speed — for 30 seconds
JOG @ 7.0 speed — for 30 seconds

Repeat 3X Total

WALK for 30 seconds (quick recovery)

(Then do it again)

SPRINT @ 9.0 speed — for 30 seconds
JOG @ 7.0 speed — for 30 seconds

Repeat 3X Total

WALK 1 MIN

***Round 2***

Each round, you run for 30 seconds and step off and recover for 20 seconds

8 speed / Incline 7 — Sprint for 30 seconds – rest 20 seconds
9 speed / Incline 7 — Sprint for 30 seconds – rest 20 seconds
9.5 speed / Incline 7 — Sprint for 30 seconds – rest 20 seconds

Slow walk 1 min – REPEAT 2X Total 

***Round 3***

Straight up SPRINTS 

 10 speed — 1 Incline
Sprint for 30 seconds — Rest for 20 seconds
Repeat 5X 

***Round 4***

FINISHER
10 speed — 1 Incline — 30 second sprint
When timer hits 15 seconds within the 30 second sprint, bump incline to 3  (KEEP RUNNING)

Step off and recover for 30 seconds 

10 speed — 1 Incline — 30 second sprint
When timer hits 15 seconds within the 30 second sprint, bump incline to 4 (KEEP RUNNING)

Step off and recover for 30 seconds 

10 speed — 1 Incline — 30 second sprint
When timer hits 15 seconds within the 30 second sprint, bump incline to 5 (KEEP RUNNING)

Step off and recover for 30 seconds 

DONE
Recover with a 1 min. walk.

COOL DOWN 🙂

 

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