It's been awhile since I've done the treadmill squat-lunge workout; I was worried that it had contributed to those leg pains I had about two weeks ago. I figured it was safe to do, again, and I hope that I'm right! I wanted to do just legs/abs today.
Total calories burned:
Treadmill: 10 minutes
Squat/Lunge Workout
5% incline
0-1 min: 1.5mph, turn to left, squat low and shuffle side to side
1-2 min: 1.5mph, turn to right, squat low and shuffle side to side
2-3 min: 1.5mph, walking lunges
3-4 min: 3.5mph, jog backwards
4-5 min: 3.5mph, turn to left, squat slightly and shuffle side to side
5-6 min: 3.5mph, turn to right, squat slightly and shuffle side to side
6-7 min: 1.5mph, walking lunges
7-8 min: 3.5mph, jog backwards
8-10 min: 4.3mph
Strength Training: Legs/Abs
Complete each move for 30 seconds (20 rounds x 30 seconds = 10 minutes)
- hydrant leg lifts, right leg
- hydrant leg lifts, left leg
- bicycle crunches
- bent knee rear leg lift, right leg
- bent knee rear leg lift, left leg
- v sits
- straight rear leg lift, right leg
- straight rear leg lift, left leg
- reverse crunches
- reverse lunges
- repeat above
Treadmill: 10 minutes
15% incline
0-10 min: alternate between 3.0mph and 3.5mph every minute
Strength Training: Legs/Abs
Repeat above
Treadmill: 5 minutes
0% incline
0-5 min: alternate between 4.2mph and 4.6mph
Stretching: Quads/Hamstrings/Calves
DONE!
Posted with Blogsy2 Comments
Join the conversation and post a comment.
Leave a Comment
GET THE LATEST VIA EMAIL!
I’ve never done that type of treadmill workout! Sounds intense!!!!
We stumbled over here from a different web page and thought I may
as well check things out. I like what I see so now i am following you.
Look forward to looking over your web page for a second time.