20 Minute Treadmill Workouts

Although the weather has been quite nice lately, there are times when the cold or rain stand in the way of getting in a cardio walk/run workout. As you may recall, the Cage is equipped with a treadmill for our use, and I found a couple of 20 minute treadmill workouts. The Glute-Sculpting Workout keeps you at a moderate speed while changing up the incline. The Treadmill Challenge changes up both the speed and incline.

If you need a little change of pace or want to try something different, try a treadmill workout. I will put a copy of each of these workouts next to the treadmill should you desire to give them a try. Feel free to make adjustments to increase and/or decrease the intensity to suit your needs and abilities.

The Glute-Sculpting Treadmill Workout
(keeping speed at 4 mph while adjusting incline levels)

Minutes 0:00 – 5:00 = Incline @ 3 – 3.5
Minutes 5:00 – 7:00 = Incline @ 8 – 10
Minutes 7:00 – 8:00 = Incline @ 4 – 6
Minutes 8:00 – 10:00 = Incline @ 10
Minutes 10:00 – 11:00 = Incline @ 5 – 7
Minutes 11:00- 13:00 = Incline @ 12
Minutes 13:00 – 14:00 = Incline @ 10
Minutes 14:00 – 15:00 = Incline @ 12
Minutes 15:00 – 20:00 = Incline @ 2 - 4

The 20-Minute Treadmill Challenge

Minutes 0:00 - 3:00, Speed = 3.0, Incline @ 1
Minutes 3:00 - 3:30, Speed = 3.5, Incline @ 2
Minutes 3:30 - 4:00, Speed = 3.5, Incline @ 4
Minutes 4:00 - 4:30, Speed = 3.5, Incline @ 6
Minutes 4:30 - 5:00, Speed = 3.5, Incline @ 7
Minutes 5:00 - 6:00, Speed = 4.0, Incline @ 1
Minutes 6:00 - 7:30, Speed = 4.5, Incline @ 2
Minutes 7:30 - 8:00, Speed = 4.5, Incline @ 4
Minutes 8:00 - 8:30, Speed = 3.5, Incline @ 6
Minutes 8:30 - 9:00, Speed = 4.5, Incline @ 7
Minutes 9:00 - 10:00, Speed = 3.5, Incline @ 1
Minutes 10:00 – 11:00, Speed = 6.0, Incline @ 1
Minutes 11:00 - 12:00, Speed = 3.5, Incline @ 1
Minutes 12:00 - 12:30, Speed = 5.0, Incline @ 2
Minutes 12:30 - 13:00, Speed = 5.0, Incline @ 4
Minutes 13:00 - 13:30, Speed = 5.0, Incline @ 6
Minutes 13:30 - 14:00, Speed = 5.0, Incline @ 7
Minutes 14:00 - 16:00, Speed = 3.5, Incline @ 1
Minutes 16:00 - 17:00, Speed = 6.0, Incline @ 1
Minutes 17:00 - 20:00, Speed = 3.0, Incline @ 1

Ready for sandbag training?

Today we added five sandbags to the cage; two 40lb. bags and three 80lb. bags. In the very near future we'll be adding an additional 80lb. bag and two additional 40lb. bags. To clarify, they aren't actually sandbags. They are sea bags filled with wood pellets. The link below explains how they are made.

http://www.youtube.com/watch?v=8j6yE8LbQTg

Working with sandbags is considered odd object training. An odd object can be defined as a non-rigid implement who's center of mass is not fixed and is ever changing. The more it shifts the harder your muscles work to adapt.

The link below is a brief montage of several sandbag exercises.

http://www.youtube.com/watch?v=xWH5YkMnkDY&feature=player_embedded

These are by no means the only exercises in which the bags can be used. Search youtube and see what you can find. The most challenging exercise I have found is the half-moon with the 40lb. bag. The link is below.

http://www.youtube.com/watch?v=jKkRW_xTUsA

Some things to know about the sandbag:

1. Don't use the handle sewn onto the bag. It won't support the weight and if it tears it will likely tear the bag as well.
2. The bag will emanate a small amount of wood dust for the first couple of weeks.
3. The 80lb. bags may be fairly rigid but that will change with use. They'll eventually begin to lose their rigidity which will increase the amount of work your muscles will need to do to control the load.
4. These aren't MMA bags. Avoid tossing or repeatedly dropping them from any height greater than your waist. They'll create a dusty mess if they break.

Lastly, don't let the bag kick your butt. The more you use it the easier it gets.