TREADMILL
(35 minute interval/ grade work out)
This work involves alternating between treadmill with varying grades, and leg muscle work outs off treadmill inbetwen. Follow the interval rotations as follows:
Minutes speed Grade %
0 – 5 mins warm up (brisk walking, nothing too intense)
5 – 12 mins: 3.0 12%
12 – 19 mins 5.5 8%
19 – 20 mins 7.5 0%
20 – 20:30 off treadmill, squats
Carefully get back on treadmill
21 – 22 mins 7.5 0%
22- 22:30 off treadmill, squats
Carefully get back on treadmill
23 – 24 mins 7.5 0%
24- 24:30 off treadmill, squats
Carefully get back on treadmill
25 – 26 mins 7.5 0%
26- 26:30 off treadmill, squats
Carefully get back on treadmill
27 – 28 mins 7.5 0%
28- 28:30 off treadmill, squats
Carefully get back on treadmill
29 – 30 mins 7.5 0%
30 – 35 mins 3.3 0% (cool down)
