On-And-Off Treadmill Workout for Legs & Glutes (+$100 VISA Giveaway!)

On-And-Off Treadmill Workout for Legs & Glutes

This post is sponsored by ASICS. All opinions—as always!—are my own. I appreciate your support of the brands that make this blog possible. 🙂

Let’s talk about running. After finishing the 2016 Boston Marathon, I had zero motivation to go for even a short run. Here and there I’d go out for 3-5 miles when the weather was nice, and some of those easy runs left me with the itch to get back into it, but ultimately it hasn’t been a regular part of my workout routine in the last year and a half. At least, not on its own.

Now I find I really enjoy incorporating shorter, quicker run intervals into strength-training workouts. It’s a far cry from the slow, steady long-distance runs I used to do. I go to Barry’s Bootcamp classes once a week, and love incorporating a similar format into at-home workouts as well, taking the running portion outside. During all the holiday travel, when I’m at my parents’ place or Joe’s mom’s, sometimes running and bodyweight exercises are all I have at my disposal—but that’s plenty! The treadmill workout I’m sharing with you below could also be done outside on a track or really anywhere if you have a watch or app that’ll track your mileage.

On-And-Off Treadmill Workout for Legs & Glutes

Before we get to the workout, let’s talk about running shoes. ASICS sent me the newest model of one of their most-loved running shoes: the Nimbus20. If you’re looking for a more supportive sneaker, I think this would be a great choice! The FlyteFoam® cushioning provides a bit of bounce, making for a comfortable run—something that’s really important to me now. I used to be convinced that the more barefoot-feel running shoes were better for my gait, but they did a number on my feet. After every run, my feet would ache. I do still look for lightweight shoes (which these are!), but they need some cushion. On-And-Off Treadmill Workout for Legs & Glutes

Overall, the improved fit of the Nimbus20 is great. I have a narrow foot, but these fit like a glove. That supported feel comes from ASICS FluidFit® upper technology, which combines stretch mesh and reinforcements that adapt to your foot. The use of seamless materials further adds to the comfortable fit of this sneaker.

Last but not least, I love that they come in black. It might be trivial, but I love a sleek, simple sneaker that goes with everything. Yes, function is the most important thing, but as a wannabe sneakerhead, I appreciate appearance when walking to and from the gym.

As the holiday season comes to an end, I’ve got one more gift to give. ASICS is providing one of my readers with a $100 VISA gift card (entry rules at the bottom of this post). Maybe you even treat yo’self to some new running sneakers with the winnings. 😉

On-And-Off Treadmill Workout for Legs & Glutes

As the title implies, we’ll be hopping on and off the treadmill for this workout. If you want to do the running portions outside, you’ll need either a track or a watch/app that calculates your mileage. You’ll do two treadmill sets and two bodyweight circuit sets, alternating between the two. If you’re looking for a longer workout, repeat a third time.

As with all workouts, make sure you’re properly warmed up beforehand. Always listen to your body, modifying or stopping as needed. Exercise details below the pictures.

On-And-Off Treadmill Workout for Legs & Glutes

TREADMILL WORK

The treadmill portions of this workout are set up like an EMOM (every minute on the minute) except it’s every two minutes. When the clock starts, you’ll run a quarter mile as quickly as you can—I’m talking sprint/push pace. When you hit that .25 distance, recover (walk or, if you’re an advanced runner, jog) the remainder of the two-minute interval. As soon as the clock hits 2:00, you’re off again, running another quarter mile as fast as you can. You do that three times total (6 minutes) before hopping off the treadmill for the bodyweight circuit.

To give you an idea of how hard you need to push yourself: If you run at 10mph, it’ll take you 90 seconds to complete a quarter mile, giving you 30 seconds to recover (walk or jog). I was able to do the first one at 10mph and then for the second two, I started at 10mph and dropped down to 9mph towards the end. If these speeds seem way too fast for your current running level, don’t fret! Increase the interval to give yourself enough time (every 2.5 minutes or even every 3 minutes). It *should* be challenging though. You *should* feel like you barely had enough time to recover. The goal is to push yourself, so adjust accordingly.

CIRCUIT WORK

Complete the following circuit as quickly as you can (without sacrificing proper form!).

  • 20 reps Back Lunge to Lunge Hop (Right) | Keeping your right foot planted on the floor, step your left foot back into a lunge. From that low lunge position, hop both feet a few inches off the ground, landing softly back in that low lunge. Keeping weight in the right foot, stand and bring your left knee up to your chest.
  • 20 reps Side Lunge to Knee Up (Right) | Step your right foot out wide to the side, bending the knee and sliding your hips back into a side lunge. This is your starting position. Keeping your left leg straight, push off the right foot, coming into the air high enough to crunch the right knee in to meet your hands at chest height. Land back down low in your side lunge.
  • 20 reps Back Lunge to Lunge Hop (Left) 
  • 20 reps Side Lunge to Knee Up (Left) 
  • 20 reps Jump Squat with Pulse | Squat down low, weight in your heels, core engaged, butt and hips down and back, chest open. Do a pulse in this low squat position then jump up into the air. Land back softly in your low squat position.

$100 VISA Gift Card Giveaway

–UPDATE: Giveaway has closed and winner has been e-mailed—thanks for entering!–

To celebrate the GEL-Nimbus20, ASICS is generously offering one lucky reader a $100 VISA Gift Card! To enter, simply leave a comment on this blog post. In the comment, tell me what you’d buy from ASICS if you won. I’ll pick a winner Tuesday evening, January 2nd (date has been extended because of the holidays). Open to US residents only (sorry, International friends—next time!).

On-And-Off Treadmill Workout for Legs & Glutes

Good luck to everyone who enters! For more, you can follow ASICS on Facebook, Twitter, Instagram, Pinterest & YouTube.

This is a sponsored conversation written by me on behalf of ASICS. The opinions and text are all mine.


Leg Day Workout: Sprints + Bodyweight Exercises

Try this leg day workout next time you want a lower body burn. You'll mix sprints with bodyweight exercises.
This post was made in partnership with Finish Line. All opinions—as always!—are my own. I appreciate your support of the brands that make this blog possible. 🙂
I can’t name another running shoe that is as consistently praised as the adidas UltraBOOST (in the blogging world, anyway). And after years and years of hearing people rave about them, I finally got to give these sneakers a try as part of Finish Line’s Shoes So Fresh campaign. Honestly, they really do live up to the hype. So. Comfortable.

You know when you get new workout clothes and the prospect of wearing them gets you excited to break a sweat? Well for the first time in over a year (since the 2016 Boston Marathon, to be exact), I’m starting to get the itch to run another race with my new fresh kicks. So before we get to the leg day workout below, do you guys have any recommendations for a fun late fall 10k or half marathon?? I want in!

Finish Line activewear outfit Finish Line activewear outfitFinish Line activewear outfit

In addition to the UltraBOOSTs, I’m wearing Nike’s Sportswear Essential Crop Tank, both from my friends at Finish Line. My wardrobe resembles that of Wednesday Adams (black, black, dark black, faded black, jet black, more black) so throwing on a jean jacket walking to and from a workout helps add a bit more of a summertime feel to the getup.

Leg Day Workout – Sprints + Bodyweight Training

This is a great workout to take outside but you could easily do it in a gym using a treadmill as well. You’ll run .25 mile (400 meters) as fast as you can and then complete 10 reps of three bodyweight leg exercises. You’ll repeat that four times.

#AD This leg workout mixes sprints with bodyweight exercises. Perfect for doing outside or at the gym! Wearing @finishline @finishlinewomen #ShoesSoFresh #WeAreMore #FNLstyle

 

Exercise Descriptions

Side Lunge to Side Kick (each side) | From a standing position, lunge to the right, stepping your right foot out wide to the side and bending the knee, sliding your hips down and back (left leg stays straight). Push off your right foot to stand on the left foot as you kick your right leg up and out to the side. Return back down in a side lunge. That’s one rep. Do 10 reps to the right and then repeat on the left.

Jump Squat – Jump Tuck Combo | Squat down low and then jump straight up in the air. Land back in a squat and then do a jump tuck, jumping up as you bring your knees up towards your chest. That’s one rep.

Sumo Squat with Heel Raise at Bottom | Start standing with feet wide apart and toes turned outward. Keeping your knees tracking in the same direction as your toes, squat down. At the bottom of your squat, lift your heels, coming to the balls of your feet. Lower your heels and stand. That’s one rep.

Try this leg day workout next time you want a lower body burn. You'll mix sprints with bodyweight exercises.

WEARING | Women’s adidas UltraBOOST Running Shoes & Women’s Nike Sportswear Essential Crop Tank c/o Finish Line

photos by Nick Cosky

Workout (and Everyday) Playlists to Follow on Spotify (+Giveaway)

Workout (and everyday) playlists to follow on Spotify

WEARING | Reebok zip-up, Varley bra (sold out in black, print version here) & Adidas hat all c/o asos

I go through phases with music sources. I used to be a diehard SoundCloud user, but I feel like Spotify has seriously stepped up its remix game so that’s what I’ve been using for music lately. I don’t have time to spend hours going down the rabbit hole of music suggestions (when I taught spin I could spend an entire DAY doing this), so instead I find new music by following fellow fitness instructors and Spotify’s curated playlists.

For myself, I organize my music into a handful of large playlists to which I continuously add music each week. So the following playlists of mine have music in them from over the past several years. As you scroll down, you get the newest stuff. And if you choose to follow them, you’ll always be seeing new songs added that fit the general genre.

Workout Music for Teaching at Btone

The songs on this playlist are upbeat but not too intense. Some Top 40, but mostly remixes and dance music that falls shy of the stuff you’d hear at a nightclub to (hopefully) appeal to a wider range of clients.

My Personal Workout Music

This one has more nightclub-y stuff (not all though). The turned-up version of my teaching workout music. Not all the songs are EDM and dance music, but most of it is as that’s my favorite for my own workouts.

Music to Play at the Studio before Class Starts

Songs on here are upbeat but a bit more chill than what I’d play during class. Some throwbacks, Top 40, mellow(ish) dance and even alternative songs thrown in. This is what I play in the studio as clients arrive and in between classes.

Cool Down Songs

Chill, mellow music to play while stretching after class.

Everyday Music for Workout, Running Errands, Long Car Rides, Etc.

There’s a lot of overlap between this playlist and my Before Class playlist. I listen to this one on shuffle almost every day.


Again, the first songs you’re going to see in those embedded playlists were added years ago. The newer stuff get populated at the bottom. 🙂 Now speaking of working out …

I’m giving away a workout with Shaun T!

If you live in the Connecticut area, I’ve got an awesome giveaway for you over on Instagram! This Sunday, Shaun T (you probably know him from his Insanity workouts) will be at Mohegan Sun for a “ShaunTervention” that includes not just an hour-long workout but Q&A and chance to meet and take photos with Shaun T. Full event details HERE.

Enter to win by leaving a comment on my latest Instagram post, embedded below. Your comment is just your favorite emoji (easy!) and then follow @SamsoniteUSA (they’re generously providing the ticket) and you’re entered. Because of the location barrier, there won’t be too many entries so your chance of winning is a lot better!

If you’re hesitant because the giveaway is only for one ticket and you don’t want to go alone, fear not. I’ll be there! We can arrange to meet up beforehand and workout together. Winner will be contacted tonight.