Workout: Squat – Treadmill sequence to tone and tighten legs and butt


Here’s a ten minute squat-treadmill sequence that’s a great addition to any workout.

The purpose of this sequence is to get your heart rate up while toning and tightening your legs and butt.

You might feel some eyes on you when you start this sequence, but trust me, people are only checking you out because you look hardcore and they’re admiring your booty-kickin moves!

10-Minute Squat-Treadmill Sequence

  • Hop on a treadmill and turn it up to a good running pace. You shouldn’t be sprinting, but you shoudn’t be lolly-gagging around either. I suggest a speed somewhere between 6.5-8.0 depending on your level of fitness. If you are new to running, start at 5.5 or 6.0. You’re only running for one minute at a time, so no excuses!
  • Start counting your time once you’ve reached your running pace.
  • Go for one minute, hit pause, then hop off and stand at the end of the treadmill so that your back is to it.
  • With your feet shoulder width apart, perform ten squats so that your butt taps the treadmill each time – like you were going to sit down and take a break, but instead you realize you can’t sit down because you’re in the middle of a calorie-burning, muscle-building workout, so you hop back up before you actually sit.
  • Make sure your feet are far enough away from the treadmill that your knees don’t extend out over your toes when you squat.
  • Bring your arms forward each time, or put your hands behind your head with your elbows out so you’re doing fast prisoner squats.
  • Once you’ve completed ten squats, turn around and hop back on the treadmill for another minute of running.
  • Continue alternating the 1 minute run with the ten squats for a total of ten times. At the end of about ten and a half minutes you should have completed at least one mile of running, and one hundred squats.

 1 min run – 10 squats  X 10 = 10 minutes of running and 100 squats

The reason we don’t hold onto the treadmill with our feet on the sides and squat while still on it is so we don’t accidentally rely on our arms for assistance.

If you want to get creative, you can keep going and do another set with 1 minute of running followed by 10 push-ups (tricep style or regular) off the end of the treadmill, and then a set where you follow the running with planks with your feet elevated on the end of the treadmill, or ten sit-ups. At the end of that you’d have done at least 3 miles, 100 squats, 100 push-ups, and 10 planks/100 sit-ups. Try it out and make it your own!

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