Deadmill Sprints & Curtsy Lunges

Power Up With The Power Off

Deadmill Sprints & Curtsy Lunges - Power Up With The Power Off
This HIIT treadmill routine is a little different than what you are used to, as you will not be turning on the machine for this workout. Yes, you heard that right—the machine stays powered off. However, to complete the seriously intense combo of Deadmill Sprints and glute-shaping Curtsy Lunge, you will need to BRING the power to the session. Are you ready?

Step 1 – Deadmill Sprints – Hop on the treadmill, grab on to the handles and push hard with your feet to begin rotating the belt. You will lean your body forward and your knees will be bent have to help you drive your legs forward fast. Continue for 30 seconds.

Step 2 – Curtsy Lunges – RIGHT- Step off the belt onto the sides of the treadmill and position yourself close to the back of the machine. You will first perform 20 curtsy lunges to the right. A curtsy lunge differs from a regular lunge in that your back leg crosses behind your body rather than going straight back. So to perform a right curtsy lunge using the treadmill, step your left foot off of the machine and crossing it behind and over about a foot or so from your right foot. Then, push up through your right heel to return to the starting position.

Step 3 – Curtsy Lunges – LEFT – Now perform 20 curtsy lunges on the other side (left).

Curtsy Tip: Make sure you are still stepping as FAR back as you would when performing a regular lunge to activate the glute. Too close can put too much pressure on the joints in your knee.

Repeat. Complete 7 total rotations.

Deadmill Sprints & Curtsy Lunges - Power Up With The Power Off Deadmill Sprints & Curtsy Lunges - Power Up With The Power Off Deadmill Sprints & Curtsy Lunges - Power Up With The Power Off

Jessica James is a IFBB Bikini Pro and Bodybuilding.com Sponsored Athlete, as well as an online fitness coach and certified personal trainer. Growing up in a competitive cheer gym owned by her family, she has been instructing and providing guidance to athletes of all ages for 12 years. Email Jessica for general fitness counseling, food and workout plans.

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