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60-Minute Treadmill Workouts continued...

Move to the floor:

  • Do one set of 30 overhead shoulder presses with dumbbells while alternating squats.
  • Do one set of 30 bicep curls with dumbbells while alternating lunges.

Return to the treadmill:

Time Speed/Intensity Incline Perceived Exertion
1 min. 3.5 mph - walk/slow jog 4% Level 4
1 min. 4.5 - speed walk/run 6% Level 6-7
1 min. 3.5 - walk/slow jog 4% Level 4
1 min. 4.5 - speed walk/run 6% Level 7
1 min. 3.5 - walk/slow jog 4% Level 4

Slow down gradually before you stop.

Finish on the floor:

  • Do one set of 30 chest presses with hand weights on a stability ball (hips in air).
  • Do a set of 30 reverse flies with hand weights on a stability ball (hips in air).
  • Stretch.

Interval Treadmill Trek:

Start on treadmill:

Time Speed/Intensity Incline Perceived Exertion
1 min. 3.5 mph - walk/slow jog 4% Level 4
1 min. 4.5 - speed walk/run 6% Level 6-7
1 min. 3.5 - walk/slow jog 4% Level 4
1 min. 4.5 - speed walk/run 6% Level 7
1 min. 3.5 - walk/slow jog 4% Level 4

Slow down gradually before you stop.

Move to the floor:

  • Do one set of 30 tricep dips on a bench.
  • Do one set of 30 pushups.

Return to the treadmill:

Time Speed/Intensity Incline Perceived Exertion
1 min. 3.5 mph - walk/slow jog 4% Level 4
1 min. 4.5 - speed walk/run 6% Level 6-7
1 min. 3.5 - walk/slow jog 4% Level 4
1 min. 4.5 - speed walk/run 6% Level 7
1 min. 3.5 - walk/slow jog 4% Level 4

Slow down gradually before you stop.

Finish on the floor:

  • Do one set of 75 abdominal crunches: 25 to the center, 25 to the right, and 25 to the left.
  • Do two sets of planks on your elbows, holding for 1 minute each time.
  • Stretch.

Heart Rate Calculator

Ensure you're exercising hard enough to get a good workout, but not strain your heart.

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Heart Rate Calculator

Ensure you're exercising hard enough to get a good workout, but not strain your heart.

While you are exercising, you should count between...

-
Beats
PER
Seconds