Lunge, Push, Run!

The Total Body Treadmill Workout

Lunge, Push, Run! - The Total Body Treadmill Workout
There are three parts to this intense treadmill interval workout: walking lunges, incline pushups and running. These three elements allow you to improve your conditioning and blast fat while strengthening the upper and lower body. That’s a win!

Our bodies quickly adapt to the same repeated motion, so for optimal fat loss, it’s important to shock your system by revamping your fitness regimen every few weeks. This program will shake up your tired treadmill workout and help you push for more results.

Here’s what to do:

LUNGE-PUSH-RUN-INS2#1 – Push It! Set your treadmill to a slow, crawling pace at no incline. Grab the handles that check your heart rate, place your feet on the sides and position the balls of your feet back towards the end of the treadmill. Keeping your core tight and hips slightly in the air and perform 20 push-ups.

Tip: These should directly hit your upper chest. Make sure your hands stay inline with the top of your shoulders on the way down.

#2 – Lunge & Kick! Keeping the treadmill at a crawl, grab the sides of the treadmill for balance and careful lunge forward to the very front of the treadmill belt. Follow this by standing up and kicking the back leg up squeezing the glute and quickly stepping that foot forward into a lunge on the opposite site. Continue performing these walking lunges with a kickback for 1 minute.

Tip 1: The treadmill needs to be extremely slow (between .5 mph and 2.0 mph). The goal is to focus on activating the glutes, so connect your mind to the

Tip 2: Use the handles only for balance, NOT for helping yourself get from one lunge to the next.

Tip 3: While performing the kickback, don’t try to kick high or arch your
back and twist your hips to get your leg higher. High kicks are not
the key in this exercise–focus on isolating the glutes by keeping your core and upper body tight and stable.

#3 Time To Run! Speed that baby up to a high speed for you (faster than your jogging pace) and run for 1 minute.

After you have completed all three steps, change the speed back to a crawl. Hop off for 30 seconds to catch your breath and beginning another round starting with the 20 push-ups.

Complete 5 total rounds.

Let me know how it goes for you!

Jessica James is a IFBB Bikini Pro and 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.

Find more of Jessica on:

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