SPARTAN UP CHALLENGE 4

THE DREADMILL WORKOUT

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Welcome to treadmill hell….

Print this sucker out and get ready to push some buttons. You’ll need an incline treadmill with 15% incline, 750mls of water, the safety line connected to your body, and an unbreakable attitude. Read through the article and get the flow of it before you start.

  • 0-2:00 – Jog at 5 mph
  • 2:10-10:00 – Alternate running each .2 mile interval at 7 mph and 10 mph. 
  • 10:10-12:00 – Lower speed to 3.5 mph, perform walking lunges, alternating legs.
  • 12:10-13:00 – Run at 11.5 mph
  • 13:10-15:00 – Lower speed to 5 mph
  • 15:10-23:00 – Alternate running each .2 mile interval at 7 mph and 10 mph.
  • 23:10-25:00 – Lower speed to 5 mph, perform side shuffles BE CAREFUL AND TRANSITION SLOWLY (think defensive stance in basketball)
  • 25:10-27:00 – Turn around and shuffle, leading with the opposite foot. BE CAREFUL AND TRANSITION SLOWLY
  • 27:10-30:00 – Alternate running each .1 mile interval at 7 mph and 10 mph. 

30:00-40:00 – PLYO TIME!  Hop off the treadmill and get ready to burn it out with some explosive jumping movements.  I want you to perform the following circuit for 5 minutes total:

10 squat jumps/8 Russian lunges/rest 30 seconds.

For the next 5 minutes you’ll be doing this circuit:

10 twist jumps/8  mule kicks/rest 30 seconds

Get back on the treadmill.

  • 40:10-42:00 – Set speed to 5 mph, perform side shuffles
  • 42:10-44:00 – Turn around and shuffle, leading with the opposite foot.
  • 44:10-50:00 – Lower speed to 3.5 mph run/jog backwards
  • 50:10-60:00 – Increase incline to 15%, run/jog at 4mph

Warning: This is an unsupervised workout that I have taken from this website

By using this workout you agree to the terms and conditions on this page

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