Advanced with Lunges

When incorporating the leg work, leave the treadmill running and carefully move to the side of the treadmill. Complete the exercise for 30 seconds with good form, and use the remaining 30 seconds to adjust treadmill speed and get ready for the next interval.

 

Warm Up mins 0-5 4.0mph
  mins 5-7 7.5+
  mins 7-8 Alternating forward lunges
  mins 8-10 4.5+
  mins 10-12 7.6+
  mins 12-13 Alternating backward lunges
  mins 13-15 4.5+
  mins 15-17 7.7+
  mins 17-18 Lateral lunges
  mins 18-20 4.5+
  mins 20-22 7.8+
  mins 22-23 Alternating forward lunges
  mins 23-25 4.5+
  mins 25-27 7.9+
  mins 27-28 Alternating backward lunges
  mins 28-30 4.5+
  mins 30-32 8.0+
  mins 32-33 Lateral lunges
  mins 33-35 4.5+
Cool Down  mins 35-40 4