Tread and Train

Workout of the Week
Tread and Train

Instructions
Find a space that is clear in front, behind, and to each side of you to avoid injury. Perform a warm-up that consists of an activity that gradually increases your heart rate and moves your joints through a moderate to large range of motion such as the one below. Perform each exercise in the warm-up for 45 seconds.

It is encouraged that you modify each exercise to a version that is best for you.

Workout
This workout involves 3 separate “stations.” The first station is the running station and uses a treadmill or space to run. The second station is the upper body station, using weights to focus on upper body strength. The third station is the lower body station, using weights to focus on lower body strength.

You will spend 4 minutes at each station, doing as many rounds as possible within the 4 minutes. Complete each station at least once (2 or 3 times is ideal) to get a great, quick full body workout.

Equipment needed: lightweight dumbbells, step platform (or something similar) 

WARM-UP
woman demonstrating jumping jacks woman demonstrating lightweight bicep curls
woman demonstrating sumo squats
STATION 1 - TREADMILL/RUNNING
EXERCISES AND MODIFICATIONS
Run on a treadmill or outside. Start with a jog and increase your speed every minute for 4 minutes.
example of a treadmill
STATION 2 - UPPER BODY
EXERCISES AND MODIFICATIONS
woman demonstrating lateral to front raise 12x woman demonstrating modified lateral to front raise 12x
woman demonstrating bicep curl to zottman 12x woman demonstrating modified bicep curl to zottman 12x
woman demonstrating plank row + push up 12x woman demonstrating modified plank row + push up 12x
STATION 3 - LOWER BODY
EXERCISES AND MODIFICATIONS
woman demonstrating step ups on each side 20x woman demonstrating modified step ups on each side 20x
woman demonstrating split squat to squat on each side 10x woman demonstrating modified split squat to squat on each side 10x
woman demonstrating deadlift on step 12x woman demonstrating modified deadlift on step 12x
COOL-DOWN
Perform a cool-down that allows for your heart rate to gradually slow down to a normal rate and hold static stretches such as the ones below for 20-30 seconds each. 
woman demonstrating shoulder stretch woman demonstrating toe touches
woman demonstrating butterfly stretch

 

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