Treadmill Challenge

The Pfiester's Treadmill Challenge

CARDIO, LEG & BUTT WORKOUT WITH BONNIE

SUBSCRIBE TO THE PFIESTER'S YOUTUBE: AT www.youtube.com/longevityclubs

Give Bonnie's Cardio, Leg & Butt Workout a Try

WARM-UP - 10 MINUTE POWER WALK

3-MINUTE POWER-UP SEGMENT
1st Minute - Walk at 3.5mph with no incline.
2nd Minute - Jog at 5.0mph and 5 incline.
3rd Minute - Run at 5.0mph and 10 incline.

Cardio Segment
1. High march walk
2. Marching elbow to knee
3. Jogging (high step, lifting feet to the glutes)
4. Fencing forward (left)
5. Fencing forward (right)
6. Single knee skips (left knee up)
7. Single knee skips (right knee up)
8. Regular high-knee skips (both knees)
9. Side glide (left)
10. Side glide add knee to elbow (oblique crunch)
11. Side glide (right)
12. Side glide add knee to elbow (oblique crunch)
13. Backward walk
14. Backward trot.

3-Minute Power segment

Lower Body Segment
1. Walking Lunge
2. Walking Lunge with extension
3. Left Stationary Forward Lunge (Left leg stays back and planted)
4. Left Stationary Forward Lunge with extension
5. Left Stationary Forward Lunge stutters
6. Right Stationary Forward Lunge
7. Right Stationary Forward Lunge with extension
8. Right Stationary Forward Lunge stutters
9. Left Stationary Backward Lunge (Same exercises as above except in reverse with stationary leg up front, lunging backward)
10. Left Stationary Backward Lunge with extension
11. Left Stationary Backward Lunge stutters
12. Right Stationary Backward Lunge
13. Right Stationary Backward Lunge with extension
14. Right Stationary Backward Lunge stutters
15. Side Squat (left)
16. Side Squat (right)
17. Squat thrusts (jumping to a squat on side rails)
18. Squat thrust to Sissy Squat (meaning feet stay together)
19. Leap frog (in sissy squat form, staying on belt, simulates cross country skiing position)

Lie down on the treadmill. (..I don't think that was part of the workout. ha!!)
Note: If you need to rest, go back to walking - don't stop. With this workout - walking IS resting. Have fun! :)

Steve's Newest Treadmill Workouts! 4/1/10

8 Butt & Legs Exercises for the Treadmill

Warm-up: Running 5mph-5.5mph, 12% Incline for 3 Minutes. 8 Exercises: Speed: 1.0

Steve's Newest Treadmill Workouts! 4/1/10

5 Glute & Hamstring Exercises for the Treadmill

Warm-up: Running 5.0-5.5mph, 12% Incline for 3 Min. 5 Exercises: Speed: 0.5-1.0mph

STEVE'S BOOT CAMP TREADMILL CHALLENGE

Give Steve's Workout a Try

10-MINUTE WARM-UP: Warm Up with a 10 Minute Power Walk.

3-MINUTE POWER-UP SEGMENT:
1st Minute - Walk at 3.5mph with no incline.
2nd Minute - Jog at 5.0mph and 5 incline.
3rd Minute - Run at 5.0mph and 10 incline.

FULL BODY BOOT CAMP TREADMILL WORKOUT
Slow down to 1.5mph, or slower if needed, and begin exercises: (Do each exercise for 30 seconds to one minute) Refer to video for help.

1. Walking lunges - (1.5mph) Standard walking lunges at a slow speed in order to get deep. (Works Quads, Butt and cardio.)
2. Skateboard lunges - (1.0mph) With one leg planted on the very rear of the side platform on the treadmill, lunge forward with the opposite foot and ride the belt back to a full stand and repeat lunge. Action simulates pushing a skateboard. Switch legs. (Quads & Cardio)
3. Walking Side Squats - (1.0mph) Facing the left side, step and squat to the right (front of the treadmill), then bring the left leg back in to meet the right leg and repeat, staying on the treadmill at all times. Switch sides. (Quads, Butt & Cardio)
4. Side Step-Ups - (1.5mph) Standing on the ground and facing the left side, lunge/step your right leg up and onto the treadmill (toward the front of the treadmill), lifting the opposite leg up off the ground and into hip abduction and return leg to the ground to repeat. Switch sides. (Quads, Outer Thigh & Cardio)
5. Plyo Squats - (1.0mph) Standing at the end of the treadmill, jump up on the treadmill into a squat, riding in the squatting position (similar to the squatting position of a cross country skier) and jump back on the ground and repeat. (Butt, Quads & Cardio)
6. Reverse Mountain Climbers - (1.5mph) With hands on the floor (in prone/plank position), walk your feet back and forth, getting nice and big steps. The faster the speed, the faster and smaller the steps. Can incorporate a push-up between steps, walking in the push-up position for 4 steps and and the push-down position for 4 steps. (Works Core, Arms and Cardio.)
7. Reverse Upside-down Mountain Climbers - (1.0mph) With hands planted on the floor behind the treadmill in the supine position (facing up), walk with heels of your feet on the treadmill. (Core, Arms and Hamstrings)
8. Backward Upside-down Mountain Climbers - (1.0mph) With your hands on the front of the side platforms of the treadmill facing the back of the treadmill in the supine position, walk with your heals slowly extending one leg completely out while the other rides the belt. Core, Arms and Hamstrings)
9. Dive Bombers (1.0mph) - Similar to a military dive-bomber push-up, with your feet out wide on the ground (facing the treadmill and beginning with your hands planted on the side platforms of the treadmill) "dive" your hands and body out on the the treadmill with your hands closely planted on the belt together. Ride it toward the end of the treadmill and "dive" back forward repeating the motion. (Works Core, Arms and Chest.)
10. Hand Walking - (1.0mph) In plank position, holding your core tight, place feet on the ground while walking with your hands. Keep body straight, stretching your body out over the treadmill, keeping a strict plank position. Exercise can be modified by being on your knees. Motion simulates the ab wheel action. (Arms and Core)
11. Crab Crawl - (.5mph) With your feet planted on the ground facing away from the treadmill, place your hands behind you on the treadmill, walking like a crab. (Triceps/Arms)
12. Side walking push-ups - (.5-.8mph) With body extended out to the right side of the treadmill (rear of treadmill is on the left) in plank position and hands on the treadmill. Do a push-up, then lift left hand up, crossing it over and in front of the other hand so the right hand can then move into the push-up position again.

Go back to the Power-Up Segment and repeat.

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