Jog Sprint
Back peddling is hard! If you need please cut it out and do walk and side shuffle for 20 seconds each to reach 1 minute. I do a speed of 3.2 and incline of 14.5, find what works for you!
Shuffle
My jog is a speed of 6.4 and my sprint is an 8.4
Squat Jump/Lunge
The speed here is around 1.0-2.0 and I do an incline of 14.5. Find what works for you!
Treadmill Upper Body Warm Up
1 Min walking with weights/ 1 Min bicep curls/ 1 Min Tricep Kickbacks/ 1 Min Shoulder Press/ 1 Min walking without weights
Bike Sprints
Treadmill Hiit
- 1 Minute Run Speed: 5-6
- 20 second sprint Speed: 7-8
- 20 second shuffle each side Speed: 2-3.5
- 1 Minute Walk Speed: 3.0
Stairmaster Hiit
1 Minute Each move
- Walking Stairmaster
- Side steps 1 minute each side
- Skip Steps
- Walking Backwards