Treadmill Pump Workout

It’s been awhile... I’m back online! I have had many requests to share workouts for those that cannot physically attend classes I instruct; therefore, continue to check here for workout ideas you can do on your own as if you were training with me.

Have access to a treadmill and weights? Racing season is approaching! Need to start training, but tired of just running? Try this high intensity interval training workout, pushing you to your limits... Strengthening your cardiovascular system while building lean muscle! 

• Your Song - Warm Up
• One Kiss - Accelerations
• 30 second intervals x 3
• Higher Love - Hills
• Make a change every 30 seconds
• Increase to 2.5% incline 
• Increase to 5.0% incline 
• Back to 2.5% incline
• Increase to 7.0% incline 
• Back to 2.5% incline
• Increase to 10.0% incline 
• Dance Monkey - Endurance 
• Base pace with 1.0-2.5% incline for 3 minutes
• Don’t Start Now - Sprints
• 60 second intervals x 2
• Somebody Told Me - Legs 
• Squats 
• Lunges
• 11 Minutes - EMOM Climb
• Increase to 2.5% incline 
• Increase to 5.0% incline 
• Increase to 7.5% incline 
• Increase to 10% incline 
• Rare - Endurance
• Base pace with 1.0-2.5% incline for 3 minutes
• Brave - Sprints
• 60 second intervals x 2
• Goodness Gracious - Chest
• Chest Flies
• Chest Presses
• Beautiful Life - Back
• Deadlifts
• Deadrows
• Clean & Presses
• I Believe - Cool Down/Stretching 

Feel free to reach out with any questions. Have a great night and enjoy!

Until next time,

Ashley