Fun Treadmill Workout at home.

Workout Difficulty

Workout Guidelines

Here’s a fun treadmill workout that will break up your boring cardio
routine. Perform this workout up to 4 times per week taking
a day off between training sessions (advanced trainers only).

Beginners complete this workout one time through as outlined
below. Intermediates complete full workout, repeat Sprint Set through
Side Steps x1 skipping the cool down until the end of the workout.

Advanced trainers can repeat Sprint Set through Side Step sets up to
x4, ending with a 5-7 minute cool down at the end of the treadmill workout.

Equipment Needed

Treadmill with Power Incline and Speed Control

Workout Directions

Warmup
5 Minutes Incline=0, Speed=4

Incline Set
2 Minutes Incline=10, Speed=4

Recovery
1 Minute Speed=4

Sprint Set
2 Minutes Incline=1.5, Speed=6.5 - 7

Recovery
1 Minute Incline=0, Speed=3

Side Step To Left
1 Minute Incline=2, Speed=2

Side Step To Right
1 Minute Incline=2, Speed=2

Cool Down
5 Minutes Incline=1.5, Speed=3

Bodybuilding Workout (Full Body Workout)

Workout Difficulty

Workout Guidelines

This simple “total body” bodybuilding workout can be performed 3 times a week taking a day off in between each training session (i.e. Monday, Wednesday, Friday). The focus here is on compound movements and will require a squat rack and or smith machine. Rest periods between sets are medium length at 120 seconds. Keep the weights heavy enough to perform no more than 8 reps on each set.

Equipment Needed

• Olympic Weights and Barbell
• Squat Rack
• Smith Machine
• Weight Bench

Bodybuilding Workout

Legs
Barbell Squat - 2 sets x 8 reps
Standing Smith Machine Calf Raises - 2 sets x 12 reps

Chest
Barbell Bench Press - 2 sets x 8 reps

Triceps
Close Grip Smith Machine Press - 2 sets x 8 reps

Back
Smith Machine Barbell Row - 2 sets x 8 reps

Biceps
Barbell Curl - 2 sets x 8 reps

Abs
Reverse Crunches - 2 sets x 15 reps

Full Body Dumbbell Workout

Workout Difficulty

Workout Guidelines

A full body workout that emphasizes using simple dumbbell movements to keep your heart rate up and you moving. Rest periods between exercises are shorter at 45 seconds. Beginners do one cycle through the exercises no more than 3 days a week. Keep the weights light so you can complete the required number of repetitions for each set without failing.

Use this workout if you’re new to weight training or have had an extended layoff from working out. This workout can be modified by adding an additional set to each exercise when your fitness level improves.

Equipment Needed

• Dumbbells or Adjustable Dumbbells
• Weight Bench
• Exercise Ball

Full Body Dumbbell Workout

Legs
Dumbbell Squat - 1 set x 12 reps

Calves
Dumbbell Calf Raise - 1 set x 12 reps

Chest
Dumbbell Bench Press - 1 set x 12 reps

Triceps
Overhead Dumbbell Tricep Extension - 1 set x 12 reps

Back
One Arm Dumbbell Row - 1 set x 12 reps (each arm)

Biceps
Alternate Dumbbell Curl - 1 set x 12 reps (each arm)

Abs
Exercise Ball Crunches - 2 sets x 15 reps