I stumbled upon this awesome treadmill workout from one of my favorite websites Popsugar. I watched it and I was hooked!
Treadmill Killer! Be warned, your arms will work just as hard as your legs.
This is a 4 part-er people
Part One: Plank walk. Place your feet on the ground and your hands on either side of the rotating belt. A good speed to start is 1.0 or less so that you can move your hands safely and you feel in control if you need to stop. Squeeze your glutes and engage your core. Try to keep your hips from swaying too much by maintaining core connection, When you are ready, start walking with your hands! Try and walk for 30 seconds- 1 minute
Part Two: Crab walk. Assume the crab walk stance with your back facing the front of the treadmill, feet planted on the floor. Start with 1.0 or less for speed (I tried it with .80 to start and then went up to 1.0). Concentrate on keeping your tailbone elevated. 30 second-1 minute
Part Three: Mountain Climber. Place your hands on the ground behind the machine and your feet on either side of the rotating belt. When your ready- put your feet on and start walking! It feels like you’re walking backwards. Focus on keeping your butt high in the air while holding yourself strong with your arms. A good place to start is at .8mph to get comfortable with the feeling and then make your way to 1.0. 30 seconds-1 minute.
Part Four: Hill Sprint. Raise it to a 7.0 incline and a good running speed. run for 1 minute!
Walk it off for 5 minutes and start over. Repeat 2-5 times.
The other day I did this workout and was on the treadmill for a total of one hour. Sundays are my long run days, so I ran a mile, walking plank, crab walk, mountain climber, and repeat for a total of 4 miles. Nice alternative to a rainy day long run outside.
Thank you Popsugar for this awesome workout!