When incorporating the leg work, straddle or step off the treadmill to re-set the speed for the lunges/shuffles,etc. The speeds given are suggested, but you should set the pace to what you feel comfortable with. The quality of the exercises is the most important aspect of the treadmill leg work routines. Refer to the video links for proper form.

	Minutes	MPH
Warm Up	0-5	4.0
	5-10	7.0+
	10-11	4.5
	11-12	2.5 Side Shuffle (on right side)
	12-14	7.5+
	14-15	4.5+
	15-16	2.5 Side Shuffle (on left side)
	16-18	7.5+
	18-19	4.5+
	19-20	2.5 Side Shuffle with Squat (on right side)
	20-22	7.7+
	22-23	4.5+
	23-24	2.5 Side Shuffle with Squat (on left side)
	24-26	7.7+
	26-27	4.5+
	27-28	2.0 Treadmill Lunges
	28-30	7.7+
	30-31	4.5+
	31-32	2.0 Treadmill Lunges
	32-34	7.7+
	34-35	1.8 Treadmill Lunges on 4% incline
	35-37	7.7+
	37-38	1.8 Treadmill Lunges on 4% incline
	38-40	4.5+
Cool Down	40-45	3.5