Incline
Speed (mph)
Minutes
Warm-up
1%
6.2
5
Hill 1
3%
6.2 – 6.5
1
Recovery
Hill 2
5%
2
Sets
Dumbbell Weight
Reps
Single Arm Row
20
12
Rear Deltoid Fly
8
Push Ups on Bench
Body Weight
15
Lunge with Knee
Hill 3
6.5 – 6.7
Hill 4
7%
6.0 – 6.2
Lateral Raises
Overhead Tricep Press
Single Leg Squat
Repeat from Hill 1
Cool Down
6.0
Tip: Try not to rest too long between exercises; keep moving!
Incline
Speed (mph)
Minutes
Warm-up
1%
6.2
5
Hill 1
3%
6.2 – 6.5
1
Recovery
1%
6.2
1
Hill 2
5%
6.2 – 6.5
2
Recovery
1%
6.2
1
Sets
Dumbbell Weight
Reps
Single Arm Row
1
20
12
Rear Deltoid Fly
1
8
12
Push Ups on Bench
1
Body Weight
15
Lunge with Knee
1
12
15
Incline
Speed (mph)
Minutes
Hill 3
3%
6.5 – 6.7
1
Recovery
1%
6.2
1
Hill 4
7%
6.0 – 6.2
2
Recovery
1%
6.2
1
Sets
Dumbbell Weight
Reps
Lateral Raises
1
8
12
Overhead Tricep Press
1
8
12
Single Leg Squat
1
Body Weight
15
Repeat from Hill 1
Cool Down
1%
6.0
5