A gym staple, the treadmill is as crucial for getting in shape as it can be monotonous. Turn the human hamster wheel into your most powerful fitness ally with our TEAM ClubSport-inspired workout. Featuring run intervals broken up by strength exercises, this workout will help new runners build endurance, guarantees to make experienced runners stronger, and is great for anyone who wants to add a pep in their step. It’s also the perfect regimen to prepare for the slate of upcoming spring and summer races.

We’re upping the ante with this month’s workout, so we hope you’re ready to step up (and row, dip, and mountain climb)! Start with cardio, perform 3-5 rounds of these four basic gym moves on the versatile Freemotion Step machine, and finish off with another round of cardio for a full-body workout that will hit every major muscle group. Care to raise the stakes? Challenge yourself, your buddy, or, if you’re feeling bold, try to beat a ClubSport personal trainer by seeing how quickly you can complete our strength-building block. Remember, however, that proper form is more important than speed, so make sure you can perform each movement soundly before attempting the challenge in order to avoid injury. Complete the workout, take the challenge, or do both!