The 30-Day Treadmill Workout

The 30-Day Treadmill Workout

Today’s post is brought to you by Shape.com

Against all odds, you might just fall in love with the treadmill this month, thanks to this killer workout program that uses speed, hill, and endurance intervals—plus body-weight moves with the treadmill…

Image result for treadmill workouts

In addition to helping you beat boredom, the roughly 30-minute-long interval workout will help you become a stronger runner by improving your endurance, speed, and power over the month, while also sculpting your entire body with killer hill intervals and body-weight moves that incorporate the turned-off treadmill. (You can also opt to do them on a mat instead.) Don’t worry, you’ll also have time for recovery—which can mean a jog or a walk if you’re a beginner—to get your heart rate down and prepare you for the next interval. And most importantly, since the program is built around your own personal base pace (more on how to figure out that number below), it’s designed for all levels of athletes—even those brand new to running.

How it works: The first week, you’ll follow the workout as-is. If you’re new to running, start implementing this workout into your routine two days per week, Arzon suggests. The rest of the week you’ll spend doing low-impact workouts like spinning or yoga, plus one “long” run—whatever that means to you. While this is a great opportunity for those training for longer races to get their miles in, it can also be swapped for 60 minutes of sustained cardio, such as 30 minutes on the StairMaster and 30 minutes on elliptical, Arzon says. For the rest of the month, you’ll focus on improving one component of the workout each week—speed, hills, or endurance—while keeping the other areas the same. (This ensures you don’t increase your total distance by more than 10 percent per week, a good safety measure.) Even though you’re only making one component harder at a time, you’ll probably see improvement across the board, she says.

Before you begin your treadmill workout, start with some pre-run dynamic stretches that will improve your range of motion and loosen up your muscles to help reduce your risk for injury. And after you finish your cool-down sesh, turn the treadmill off and use it for some quick static stretches that will help loosen up tight quads, glutes, lats, and hamstrings.

Treadmill Challenge Chart

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Try this Do-Anywhere HIIT Workout to shake up your fitness routine!

Try this Do-Anywhere HIIT Workout to shake up your fitness routine!

If you are looking for a workout to shake up your normal fitness routine, you’ll love this High Intensity Interval Training (HIIT) workout brought to you by HealthCentral.com.

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Health Fitness Revolution breaks down why HIIT workouts are so beneficial:

What’s not to love about High Intensity Interval Training? As it’s name suggests, the workout involves various intervals – usually of high intensity – ensuring you get a maximum benefit from your workout. HIIT boosts your metabolism while burning tons of calories in a short period of time. These are only a few of the many benefits you can earn through HIIT.

Here’s our list of the Top 10 Health Benefits of HIIT:

  • Helps build endurance – High intensity training adapts to the cellular structure of muscles which enables you to increase your endurance while doing any type of exercise. “Journal of Physiology,” posted a study where people participated in HIIT for eight weeks and the results showed that they had doubled the length of time they could ride a bicycle while keeping the same pace.
  • Burns calories and fat in a shorter period of time – HIIT is great if you have a limited amount of time to work out. Studies show that 15 minutes of high intensity interval training burns more calories than jogging on a treadmill for an hour.
  • Effective energy use – HIIT uses a system of work-hard-then-recovery intervals, alternating between high intensity workouts with short resting periods. Through interval training your body learns how to efficiently use the energy that comes from your body’s energy system. HIIT also helps remove toxic wastes from your muscles during the resting periods. Alternating between the exercises also helps you breathe effectively.
  • Boosts metabolism – The American College of Sports and Medicine said that High Intensity Interval Training helps you consume more oxygen than a non-interval workout routine. The excess amount of oxygen consumed helps increase your rate of metabolism from about 90 minutes to 144 minutes after a session of interval training. Thus the increased metabolism helps burn more calories at a faster rate.
  • Burn calories and fat hours after you leave the gym – When participating in such high intensity workouts your body’s repair cycle goes into hyper drive. This means in the 24 hours after a HIIT workout your body is still burning calories and fat whereas in steady-pace workouts, you may not.
  • No equipment necessary– HIIT workouts are extremely cost efficient because you need zero equipment! All you need is a little open space. HIIT workouts utilize your own body weight, so any workout that gets your heart rate up quickly such as plyometrics, high knees and jumping jacks can be implemented into a HIIT workout. In fact, weights can actually make sometimes make the workout less effective because your main focus in HIIT is getting your heart rate up rather than toning a particular muscle group.
  • Lose fat and not muscle – Steady cardio is often associated with losing muscle. HIIT workouts, however, combine weight training (the weight being your body) and effectively allows dieters to preserve their muscle gain while still shedding weight.
  • Choose your own workouts – The great thing about High Intensity Interval Training is that you don’t have to limit yourself to just running or biking. In fact, you can pick any cardio workout and make it an interval workout. You can bike one day at max speed for 30 seconds and take 45 second intervals in between and the next day you can switch it up to jogging or aerobics.
  • Good for heart health – They say that extreme training helps build extreme results. It’s hard for most people to push themselves to an anaerobic zone where you lose your breath and feel your heart pounding faster and faster. With interval training it’s easier to push yourself to that level because of the rest interval that comes right after you reach that point. This helps keep a healthy heart and helps blood flow effectively throughout your whole body.
  • Challenging – HIIT workouts offer seasoned workouts a new challenge and beginners a quicker way to see results. You are constantly pushing yourself out of your comfort zone therefore you can never get bored with your workout!

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30-Day Burpee Challenge

November’s Burpee Challenge is brought to you by 30DayFitnessChallenges.com

Why Burpees?

Burpees are a full body strength training exercise. With every rep, you’ll work your arms, chest, quads, glutes, hamstrings, and abs. Burpees burn mega calories and better yet, they speed up your metabolism so you’ll continue to burn calories long after you finish your reps. Burpees also require no equipment so you can do them almost anywhere!

 

How to do a Burpee:

  • First, stand up straight, then get into a squat position with your hands on the floor in front of you.
  • Kick your feet back into a push up position and immediately drop your chest to the ground.
  • Bow your chest up, then return your feet back to the squat position as fast as possible.
  • Immediately jump up into the air as high as you can.

Burpees are all about speed, but if you go too fast you’ll burn yourself out after doing just a few reps.

how-to-do-a-burpee

 

This challenge is for all fitness levels. Remember: A little progress each day adds up to big results!

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30-Day Running Challenge

We are almost done our 30-Day Arm Challenge! My arms are burning, but they look fan-tastic!! June’s challenge is brought to you by Shape Magazine and is a 30-Day Running Challenge.

Whether you’re looking to run faster, increaseyour endurance, or just start running, learn how to be a better runner in 30 days with our #RunIntoShape challenge. This is a challenge for every fitness level.

30 day running challenge

 

Here’s How It Works

Check it out: Underhill devised this easy-to-follow, weekly schedule to help you become a faster, stronger runner. The good news? That doesn’t mean you need to hit the pavement every day! This mix of running, strength training, and—of course—recovery will keep your body primed to move all month long.

Visit the Shape.com site for a day by day guide to follow along with. Post a comment and let us know how your progress is going! Happy Running!!

 

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9 Essential Strength Benchmarks for Men

We have been wanting to add more Strength Training content for our male followers, and came across this excellent article from livestrong.com. Go to the link to check out the full article, but we share the highlights below. As we have mentioned in past posts, having goals is crucial to the success of every workout routine. Without a goal, you don’t have a measurable mark to measure success and accomplishments against. This article details some strength benchmarks so you can see how you measure up and where you need to strive for some improvement. The article notes that you should also keep in mind if you are over 45, or have less than two years of consistent training, aim for 80 percent of all the goals listed.

Benchmark Goal No. 1: 2 Minute Plank – Planks are a simple exercise in regards to complexity, but are challenging to the core. A strong core will enhance your ability withstand heavy weight while squatting, pressing and deadlifting. HOW TO DO IT: Simply set up in a push-up position, but instead of having your weight on your hands, place it on your elbows. Maintain a neutral spine from head to toe. You should be in a perfectly straight line. While performing, do not allow the back to sag. Flexing your rear end and quadriceps will create more stability while performing this exercise.

plank exercise

Benchmark Goal No. 2: The Barbell Bench Press for 1 Rep at 1.5 Times Your Body Weight – This is a good goal for bench pressing, or you can substitute this for 5 repitions at 85% of your body weight. HOW TO DO IT: Lie on your back, grasp a barbell at shoulder width or slightly wider, lower the bar to the mid-chest and drive the bar back up to full extension. Pull your shoulder blades together to ensure you have a good base of support and that you protect your shoulders. The elbows should tuck in slightly toward your torso at about a 45-degree angle. Grip the bar hard and try to “rip it apart” throughout the movement.

male doing a bench press

Benchmark Goal No. 3: The Standing Barbell Press for 1 Rep at Your Body Weight – A good goal is to press your body weight for 1 rep, or 85 percent of that number for 5 reps. This move focuses on the front shoulders, triceps and core muscles. HOW TO DO IT: Grasp a bar about shoulder width, starting with the bar on the upper chest. Tense your whole body, and, without using your lower back, drive the bar over your head and slightly back. Make sure to squeeze your glutes and brace your abs while pressing.

male overhead press

Benchmark Goal No. 4: The Push-Up for 50 Full-Range Repititions – The tried and true push-up is a fantastic indicator of your upper-body strength and endurance. It is also a good guage of your relative strength and body composition. A good goal for most men to shoot for is 50 full range repetitions. 50 can be a lot, so be realistic in what you think you can do, and then create a plan to build from there.  HOW TO DO IT: Assume a standard push-up position, with your hands outside your chest. Lower yourself down to the floor, keeping the elbows tucked to about 45 degrees, the core tight, and the neck in a neutral position (don’t look up). Drive back through the floor without letting your back sag. To ensure adequate depth, place a toilet paper roll on the floor beneath your belly and touch your forehead to the floor on each rep.

push-up

Benchmark Goal No. 5: The Chin-Up for 15 Full-Range Repititions –  A fantastic goal to shoot for is 15 full-range repetitions. Trainer Matt Kasee emphasizes a high-training volume and improving your grip strength when trying to achieve this goal. “Back muscles can handle a lot of work. In order to knock out 15 body weight chin-ups, practice your chin-ups using various rep ranges at least 3 times a week with a heavy day, moderate- and high-rep day.”  HOW TO DO IT: To perform, start from a dead hang from an overhead bar. Aggressively drive your elbows down — focusing on pulling your shoulder blades into your back pockets — and pull yourself up over the bar until it hits your upper chest. Lower back down under control and repeat. Be sure to minimize any body squirming or flailing, and keep the repetitions strict and smooth.

chin up

Benchmark Goal No. 6: The Deadlift for 1 Rep at 2.5 Times Your Body Weight – Perhaps no other exercise indicates your full-body strength better than the deadlift. Period. Shoot for pulling 2.5 times your body weight for a single rep, or 85 percent of that number for 5 reps. HOW TO DO IT: Walk up to a loaded barbell and align the bar with the middle of your feet (feet inside shoulder width). Bend over and grasp the bar. Pull your hips down, flex your lats, brace your core and grip the bar hard. Break the bar from the floor and pull — making sure not to round the back! — up until standing. Take caution not to hyperextend your spine in the top position.

deadlift

Benchmark Goal No. 7: The Barbell Squat for 1 Rep at 2 Times Your Body Weight – The barbell squat has long been heralded by gym rats as the “king of all exercises.” If you have a big squat, you’ll have slabs of muscle not only on your legs, but all over your body as well. A strong goal is 2 times body weight for a single rep or 85 percent of that number for 5 reps. HOW TO DO IT: Place a barbell across your upper back, keeping the shoulder blades pulled together to create a strong base. Un-rack the bar, step back, set your feet slightly wider than shoulder and then push the hips back and descend to point just below parallel. Make sure to keep the weight on your heels and your spine in a neutral alignment. To finish the rep, stand up aggressively to full extension.

barbell squat

Benchmark Goal No. 8: The Barbell Hip Thrust for 10 Reps at 1.5 Times Your Body Weight – The hip thrust, which has quickly become a staple in the programs of serious strength trainees and athletes around the globe, is a fantastic indicator of your strength in the important “posterior chain” muscles: the glutes, hamstrings and lower back. A good goal to shoot for is 10 reps with 1.5 times your body weight. HOW TO DO IT: Roll a loaded barbell over your legs so it’s sitting across the front of your hips. With the knees bent and your back elevated on a standard bench, hold the bar just outside the hips and then thrust up until you are parallel to the floor, making sure to squeeze the glutes and not hyperextend the lower back.

hip thrust

Benchmark Goal No. 9: The Hang Clean for 1 Rep at 1.25 Times Your Body Weight – hile strength — the ability to produce force — is very important, power (or how quickly and explosively you can express your strength) is equally important. A good goal is to hang clean 1.25 times your body weight for 1 rep or 85 percent of that number for 5 reps. HOW TO DO IT: Grasp a barbell at arm’s length and shoulder width apart. Keeping the chest up, push the hips back until the bar barely clears the knees. Explode and extend at the hip, knee and ankle, shrugging and pulling the weight up towards the chin. Allow your elbows to rotate underneath of the bar and catch it in a racked position.

hang clean exercise

Sooo… How do you measure up? Be sure to record your results, and continue to test yourself periodically to monitor your progress. As was mentioned at the beginning of this post, be sure to check out the full article at livestrong.com for further details and tips on how to best execute each exercise as well as video demonstrations.

 

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30-Day Arm Challenge

I came across this challenge at the perfect time, because a few days ago I was just thinking to myself “I really need to tone my arms more before summer”. Fitness Magazine has created what looks like an excellent 30-day Arm Challenge to get your guns blazing just before summer!

This arm challenge is broken down into four weeks: Week 1 is all about body-weight basics, Week 2 adds dumbbells, and Week 3 mixes body-weight and dumbbell moves to build can’t-stop-won’t-stop endurance. Week 4 combines body-weight ~flows~ with some weighted moves to tone your arms to perfection.

The first day of each week, you’ll only do one exercise. But on the second day, you’ll do exercises from both Day 1 and Day 2. On Day 3, you’ll do the exercises from Day 1, Day 2, and Day 3, and so on. On Day 6 of each week, you’ll ditch the exercises from earlier in the week and focus on fine-tuning work, and on Day 7 of each week you’ll do a push-up challenge, so you can gauge your progress and start feeling strong.

The challenge details are listed below:

30 day arm challenge

 

The chart above shows what you need to do each day to follow along. Go to the Fitness Magazine site for video instruction on each move along with the number of suggested reps for each day. We will be starting this challenge May 1st and hope you will join along with us. Post your comments and pictures of your results on our ScullyFit Facebook Page or in the comments section below. Good luck!

 

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20-Minute Cardio Blast Workout

This energetic workout is brought to our ScullyFit residents by Susi May of PopSugar. Some days, your schedule just doesn’t allow for a long workout, or maybe you are traveling and don’t have access to your local gym or at home equipment. I came across this quick and effective 20-minute workout that requires no equipment and can be done anywhere – even your bedroom or hotel room. It looks simple at a glance, but I can assure you it’s challenging.

cardio blast workout

 

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Tone in Twenty Workouts by Fresh Fit Foodie

For me, the best way to stay engaged in a workout regiment is to constantly switch it up. It keeps it interesting, and certainly makes it go faster.

Some days, your schedule just doesn’t allow for a long workout, or maybe you are traveling and don’t have access to your local gym or at home equipment. I came across these fantastic HIIT (high intensity interval training) workouts on FreshFitFoodie.com that require no equipment and can be done anywhere – even your bedroom or hotel room. I’ve already tried a few and they are awesome – quick and effective!

tone in twenty workouts; hiit workouts

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tone-in-twenty-everything

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tone-in-twenty-upper

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Just Do Something: 30-Day Challenge

Greatist.com and FitBit have partnered to bring you this easily achievable 30-day challenge to get you through the holidays. Our blog and mission focus’ on promoting measurable and attainable health and wellness goals for our residents and readers. Greatist.com says it best: “Some of our all-time favorite advice: Doing something, anything at all, is always better than nothing. It’s not only true, but the bigger takeaway is that sometimes (like during the holiday season) being realistic is far better than an all-or-nothing approach.”

The 30-Day Challenge they have created, in partnership with Fitbit, makes staying active during this busy time of the year possible. No equipment needed, and the time required each day is minimal. To make it even better, they are giving away a Fitbit Charge HR. For more details, check out Greatist.com 

30 day holiday fitness challenge

 

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Tabata Tuesday: Cardio Tabata Superset Workout from Pumps & Iron

This workout is brought to our ScullyFit residents by Nicole of Pumps & Iron.

A tabata is four minutes long: 8 rounds of 20 seconds of work and 10 seconds of rest. For each superset, you’ll do a 4-minute tabata: 8 rounds of 20 second of work and 10 seconds of rest, alternating between the two exercises each work round. Once you’ve gone through all four supersets, start back at the top, completing a total of two rounds (= eight 4-minute tabatas total).

cardio tabata superset workout

 

SUPERSET 1 | Hot Feet + Snowboarders

  • Hot Feet: You probably know these best as a basketball or football drill. You essentially run in place as fast as you can while in a wide-leg squat position. With your feet a bit wider than hip-width apart, squat down. Staying low, you’ll quickly run your feet up and down, staying on the balls of your feet and barely picking them off the floor (an inch or two) so that you can maintain the speed.
  • Snowboarders: This is essentially a rotating squat jump. Squat down, hips and butt back and down, weight in your heels. Bring your left fingertips towards the ground in front of you and look over your right shoulder (think of the stance of a snowboarder or skateboarder looking ahead). From here, you’re going to jump up and turn towards your right shoulder, rotating 180 degrees in air and landing back in a squat facing the other direction, this time bringing your right fingertips towards the ground and looking over your left shoulder. Repeat, rotating towards your left shoulder this time. A good way to think about it is you’re always looking ahead in the same direction, just changing which foot is in front.

SUPERSET 2 | Frog Stamp Push Ups + Mountain Climbers

  • Frog Stamp Push Ups: Start in a plank position, hands aligned under shoulders, core tight. Do a push up (you can always modify by dropping to your knees for this). Next, jump your feet up towards the outside of your hands, landing in a wide-stance crouching position, and then jump the feet quickly back to plank. Try to keep these quick! Push up, jump up, jump back, push up, jump up, jump back—no pause, keep moving.
  • Mountain Climbers: These are like doing high knees in a plank position. Start in a plank, hands stacked underneath shoulders, core squeezing in tight (don’t let your low back sag or your butt stick up in the air). From this position, drive one knee at a time up towards your chest, like running horizontally. The pace on these should be quick.

SUPERSET 3 | High Knees + Jump Lunges

  • High Knees: Maintaining good posture (don’t hunch forward!), run in place, using your core to drive your knees up high as you do. I like to hold my hands at about belly button height as a guide and drive my knees up to hit them. Keep these quick! If you have knee issues or need to modify, march in place instead of run (but still get those knees up high!).
  • Jump Lunges: Start in a split-stance lunge: right foot in front, ball of left foot planted on the floor behind you. Both knees should be bent to 90 degrees, front knee aligned over ankle, back knee hovering just a couple inches off the floor. From here, push off your feet to jump up in the air, switching feet in mid-air and landing back in a lunge with left foot forward and right foot planted behind. Continue, alternating feet with each jump.

SUPERSET 4 | Bicycle Crunches + Full-Body Crunches

  • Bicycle Crunches: Start laying on your back, hands behind your head (but not pulling on your head) and legs extended straight out, hovering off the floor a couple inches. From here, bend your left knee in, keeping the right leg extended out straight, and crunch your upper back up off the floor, twisting the right elbow across your body to meet the left knee. Repeat to the other side, fluidly moving from one side to the next, legs alternating in a pedaling motion. Don’t move so quickly through these that you aren’t extending your leg out completely straight with each rep.
  • Full-Body Crunches: Start in a seated position balancing on your tailbone, hands lightly on the ground by your side for support, feet lifted off the ground and torso leaning back, core engaged. Extend your legs out straight in front of you as you lean back further (feet should be hovering), and then crunch everything inward, bringing your knees into your chest and sitting up a little straighter, abs in tight.

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