Archive for the ‘treadmill’ Category

This workout will make your muscles burn, your heart pound and the sweat fall off onto the floor. Work hard and fast for 45 seconds. You have 15 seconds to make it to the next “station” and get set up for the next exercise. Review the video for tools you need. You can modify this workout to use no weight for the squats, reverse lunges and crunch & punch if needed. You can also use dumbbells, kettlebells and bands to complete this mission. Now go WORK!!

BCx STRENGTH MISSION
(see video for a quick view of each exercise)
Squats
Chest Press
Crunch and Punch
High Pull
Reverse Lunge
Push Press (Thrusters)
4  ROUNDS FOR TIME

BCx TREADMILL MISSION
60 Second Sprint at 10% incline
30 Seconds Air Squats (feet straddling the belt, pump out as many as you can)
30 Seconds of recovery (ie: walk at 2.0mph)
5 ROUNDS (10 MINUTES)

Visit Sears.com for the best selection of treadmills. More awesome BCx Treadz Workouts coming!
Do our 4-week BCx Boot Camp at FitStudio.com FREE!

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4-Part Full Body Workout

1. FAT BURN LEG CIRCUIT leg, cardio, conditioning

Dumbbell Squats (2 sets x 25 reps) ) http://www.fitstudio.com/exercises/barbell-squat

Walking Lunges for 25 steps (2 sets) http://www.fitstudio.com/exercises/overhead-walking-lunges

Ski Jumps (1 set 25) http://www.fitstudio.com/exercises/ski-jump

TREADMILL: 2-Minute Jog, 2-Minute Run, and 1-Minute Walk on treadmill Treadmill

OR 2 Minute Jump Rope http://www.fitstudio.com/exercises/jump-rope, 2-Minute Butt Kicks http://www.fitstudio.com/exercises/butt-kicks , 1-Minute Walk in Place (for cool down)

2. FAT BURN CHEST & CORE CIRCUIT chest, core, conditioning, upper body, cardio 

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MINUTE

EXERCISE

MPH

INCLINE

1

RUN

4.0

6%

2

RUN

4.5

9%

3

RUN

5.0

12%

4

JOG

5.0

0%

5

WALKING LUNGES

1.0

0%

6

SIDE SQAUTS (LATERAL HOP)

1.0

0%

7

BUTT-KICKS (JOG HEALS TOUCH YOUR GLUTS)

1.0

0%

8

JUMPING JACKS

1.0

0%

9

BACKWARD WALKING LUNGES

1.0

0%

10

FORWARD SISSY SQUATS

1.0

0%

REPEAT 10-MINUTE ROUTINE 3 TIMES FOR A 30-MINUTE WORKOUT

Here is a video of me getting my butt kicked on the treadmill – showing many exercises you can do on the treadmill including side squats (lateral hops), lunges & sissy squats (or ski squats) on a treadmill:

We’re shooting our FIRST treadmill video workout next week!! Woot!! 🙂

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