Tread And Tone
Workout Outline
Warm up
Walk at 3 or 4 mph for 5 Minutes
Workout
The work periods are 45 Seconds with 15 Seconds to change the speed
1. Run at 6-7 mph for 45 Seconds
2. Jog at 4-6 mph for 45 Seconds
3. Sprint at 7-9 mph for 45 Seconds
4. Walk at 3 mph for 45 Seconds
5. Run at 6-7 mph for 45 Seconds
6. Jog at 4-6 mph for 45 Seconds
7. Sprint at 7-9 mph for 45 Seconds
8. Walk at 3 mph for 45 Seconds
9. Run at 6-7 mph for 45 Seconds
10. Jog at 4-6 mph for 45 Seconds
Cool Down for 5 Minutes at 3 or 4 mph
Beginner: keep the incline at 1 or 2
Intermediate: increase the incline to 3 or 4
Advanced: increase the incline to 5 and above
Equipment Needed
Treadmill
Water bottle
Always remember to keep your body hydrated before, during and after your workout
It is important to warm up before your workout by doing some dynamic movement
During the workout remember to breathe
Cool Down: by marching in place or doing some gentle jumping jacks
Don’t forget to stretch
Always practice safey first and make sure that your environmenet and any equipment are safe before you workout. Be sure to follow any doctor’s advice if you are being treated for any health conditions or are taking any medications. Make sure that all children and animals in the facinity are safe and that you exercise at a proper distance to avoid injury.