The Treadmill Strength Workout

By Stephani Falcone, ClubSport Oregon Personal Trainer and TEAM ClubSport Coach

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.

THE WORKOUT

Keep your treadmill at an incline of 2 for the duration of the workout.
Press pause when you need to get off instead of stop.

Jog: Jog for 3 minutes at a comfortable pace and set this speed as your base pace.

Run: Add +1 to your base pace and run for 1 minute. For example, if your base pace is 6, your speed would increase to a 7.

Exit the treadmill and complete the following strength exercises:

Goblet Kettlebell Squats: 15 reps

Glider Mountain Climbers: 30 reps

Jog: Jog for 2 minutes at your base pace.

Run: Add +2 to your base pace and run for 1 minute.

Exit the treadmill and complete the following strength exercises:

Kettlebell Lawn Mower Rows: 15 reps per side

Glider Wide Mountain Climbers: 30 reps

Jog: Jog for 2 minutes at your base pace.

Run: Add +3 to your base pace and run for 1 minute.

Exit the treadmill and complete the following strength exercises:

Single Leg Balance and Reach: 10 reps per side

Push-ups with a Double Knee Tuck: 10 reps

Repeat this entire sequence and add +1 to your incline. Your goal is to maintain your base pace or increase it by .5

Stephani Falcone focuses on building a foundation with core and balance training. She works with each individual to make exercise fun while gaining their ultimate goal of success in desired achievements. Specializations include TRX suspension training, NASM corrective exercise, Cancer Exercise Specialist, FMS (Functional Movement Screening), Hard style kettlebells, Boga Fitness, running form, and functional weight training.