Killer Cardio: Treadmill Fun

Instructions:  This program is done on the treadmill.  Do a 5 minute warm up at a 0% grade at 3.5 speed.  Raise the ramp to a 12% grade and at a 3.0 speed for 7 minutes taking long exaggerated strides.  At the end of 7 minutes take the ramp to an 8% grade and jog at a speed of 5.5 for 7 minutes.  At the end of 7 minutes take the ramp down to a 0% grade and the speed up to 7.5.  Do a brisk run for 1 minute then jump off and do a set of pop squats for 30 seconds.  At the end of 30 seconds go back to your brisk run for another minute.  (take the additional 30 seconds to get back on the treadmill)  Repeat this cycle for 10 minutes.  At the end of the 10 minutes walk for 5 minutes at a speed of 3.3.

CYCLE

MINUTES SPEED GRADE
0:00 – 5:00 3.5 0%
5:00 – 12:00 3.0 12%
12:00 – 19:00 5.5 8%
19:00 – 20:00 7.5 0%
20:00 – 20:30 POP SQUATS
21:00 – 22:00 7.5 0%
22:00 – 22:30 POP SQUATS
23:00 – 24:00 7.5 0%
24:00 – 24:30 POP SQUATS
25:00 – 26:00 7.5 0%
26:00 – 26:30 POP SQUATS
27:00 – 28:00 7.5 0%
28:00 – 28:30 POP SQUATS
29:00 – 30:00 7.5 0%
30:00 – 35:00 3.3 0%

by susan groshek with fitwithsusan.com

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About Faith Keith

Luke Keith picked me. I love life. View all posts by Faith Keith

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