Treadmill Workouts

This post was sponsored by HOKA ONE ONE. All opinions—as always!—are my own.

Today I have a workout that mixes running with bodyweight tabatas and weighted exercises. It’s a great one if you’re looking to target lower body. For the running intervals, you can use a treadmill or take it outside since it’s (FINALLY) feeling like Spring—hallelujah!!

For this workout, I’m wearing the Cavu from HOKA ONE ONE’s Fly Collection. It was made with versatility in mind, and the three styles in the collection are cushioned enough for long runs while remaining sleek for every day wear. I went with the Cavu because it’s a little lower and lighter than the Mach and Elevon. I also love its simple look—when it comes to sneakers that I’ll wear every day, I’m all about a sleek black shoe.

These sneakers are super comfortable. There’s significant padding (they’ll add an inch to your height!) and their PROFLY™ responsive cushioning is softer in the heel for shock absorption and firmer in the forefoot for propulsion. So for running, I find them really comfy and love that they’re lightweight even with the thicker sole.

I don’t necessarily identify myself as “a runner”. It’s been a long time since I’ve run long distances, and I typically incorporate short(er) runs in with other strength exercises. That’s why the Fly Collection was a good fit for me. Yes, they’re running sneakers, but I can wear them in other types of workouts as well and definitely while teaching!

I put them through today’s lower body workout that mixes mile-long runs with bodyweight tabatas and weighted exercises. You can learn more about the Cavu and other styles in the Fly Collection over at the HOKA site.

Running + Strength Training Lower Body Workout

Here’s the breakdown of this workout:

Run 1 mile – steady, easy run
Complete the 10-minute strength sequence: tabata + weighted exercises
Run 1 mile – intervals: do 30 seconds of a push pace (a hard run, just shy of a sprint) and 30 seconds of jogging
Complete the 10-minute strength sequence: tabata + weighted exercises
Run 1 mile – steady run, try to beat your time from the first mile

For the tabata, you’ll alternate between two bodyweight exercises. The interval structure is 8 rounds of 20 seconds of work and 10 seconds of rest. For the weight work, do each exercise for 30 seconds, moving one to the next and repeating the circuit twice.

You’ll just need a set of dumbbells (and a treadmill if doing it inside). Go with a medium-heavy set of weights.

Exercises in This Workout

Go to 1:58 in the workout video to see a preview of each exercise and how to modify them.

Tabata

Hop Lunge Hop
Donkey Kicks

Weight Circuit

Back Lunge to Deadlift (right)
Curtsy Lunge with Pulse (right)
Low Squat Steps
Back Lunge to Deadlift (left)
Curtsy Lunge with Pulse (left)
Low Squat Steps

Do you like mixing running with other exercises? Give this workout a try and let me know what you think!

xo Nicole
#timetofly #ad

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

First off, I loved reading all your comments on yesterday’s post—so many great suggestions for new workouts and blog topics! I’ve added all of them to my to-do list. And I was especially excited to see a few of you wanted to know more about Btone and the classes I teach there. I’ve tried not to talk too much about it on the blog because I know most of you guys aren’t in Boston or an area that offers Megaformer classes, but now I’m definitely going to dedicate a few posts to explaining more about this uh-mazing workout. As for today’s…

While in Mexico, I ate a lot, drank a lot, slept a lot, sunbathed a lot—but wasn’t a total slob (well, if the breakfast buffet could talk, it might say otherwise). I worked out a couple times at the resort’s gym, and wanted to share what I did the first day with you guys because it was actually a real ass-kicker. My boyfriend and I decided to do a Barry’s Bootcamp-inspired workout, mixing treadmill intervals with strength training. He’d do eight minutes on the treadmill while I was doing strength training, then we’d switch; doing this twice for a 32-minute workout. The majority of my strength training intervals were bodyweight exercises, but he did some crazy-looking dumbbell boxing thing. Here’s what I did:

Barry’s Bootcamp-Inspired Hotel Gym Workout

Equipment I Used:

Treadmill
Two 10-lb dumbbells
Exercise mat

As a reference, the treadmill I was using had a speed max of 12mph and an incline max of 15%. It also really really didn’t want me to workout:

Mexican treadmill = LOL pic.twitter.com/4HK1w5AjEQ

— Nicole Perry (@nicoleperr) May 4, 2014

Lazy treadmill aside, let’s get to the workout breakdown. Check out the picture tutorial then read the full description below for any needed clarification.

Think of this workout as being broken into four sections:

8-minute AMRAP focusing on lower-body muscle groups
8-minute treadmill hill workout
8-minute AMRAP focusing on core
8-minute treadmill sprinting workout

8-Minute AMRAP (Lower Body)

Do as many rounds of the following exercise circuit as you can in 8 minutes. Try not to take any breaks; push yourself as hard as you can without sacrificing proper form.

10 Burpees:The whole burpee sequence will look like this: squat down placing hands on the ground; jump back into plank position; jump legs back up towards hand; stand back into squat position; jump up with arms overhead.
10 Squat Pulse Jumps: Squat down, sending hips back like you’re sitting in a chair. Jump up, coming out of the squat and into the air. Land back down softly, sinking right back down into that deep squat position. Staying low, do 3 squat pulses, up a couple inches, down a couple inches. That’s one rep. Go right into your next jump.
10 Pivoting Lunges (each side):Holding a kettlebell in each hand, lunge forward onto one foot and then pushing off that front foot, come back upright and immediately step it back into a lunge. The other foot stays planted on the ground in the same position as you lunge forward and backward, back and forth. Hold a 10-lb dumbbell (or appropriate weight for your fitness level) in each hand.

8-Minute Treadmill Hill Workout

Adjust the speeds listed below to your fitness level, but try to stick to the incline changes.

[Min 0-1] 5 mph @ 5% incline
[Min 1-2] 6 mph @ 7.5% incline
[Min 2-3] 7 mph @ 10% incline
[Min 3-4] 6 mph @ 10% incline
[Min 4-5] 5 mph @ 10% incline
[Min 5-6] 5 mph @ 7.5% incline
[Min 6-7] 5 mph @ 5% incline
[Min 7-8] 7 mph @ 15% incline

8-Minute AMRAP (Core)

Do as many rounds of the following exercise circuit as you can in 8 minutes. Try not to take any breaks; push yourself as hard as you can without sacrificing proper form.

50 Bicycle Crunches:Lay on back, hands behind head. When you crunch up towards your bent left knee, your right leg should be extended out and not touching the ground. Switch sides, crunching over towards the right with your left leg extended. Continue in a fluid, cycling motion.
10 Windshield Wipers:Lay on back, legs perpendicular to the ground and arms outstretched for support. Lower your legs to the right, twisting your hips, until they are just hovering above the ground. Lift back to starting position and over to the left side. Continue back and forth in a windshield-wiper motion.
10 Hip Dip Forearm Planks:Start in an elbow plank position. Keeping shoulders level, twist your torso to lower your right hip to the floor. Return to plank position and then twist the other way, lowering your right hip to the floor.
10 Sawing Forearm Planks: Go right into these from the hip dips; don’t come out of the plank position. Get into an elbow plank position. Rock forward, pointing your feet, and then back, flexing them. Keep core tight and body straight throughout the movement.
5 V-Up Crunches:Start on your back with arms stretched out overhead and legs hovering just slightly above the ground. You’ll then crunch up, bringing your hands towards your toes (keeping legs and arms straight). When done correctly, your body will make a “v” shape as you crunch; this means you’re not just reaching your arms up, your chest needs to move towards your knees. Lower back down to starting position. If possible, your feet should never touch the ground.

8-Minute Treadmill Sprint Workout

Stay on 0% incline the whole time. Adjust the speeds listed to your fitness level, but try to stay in a -2/+2 range if possible.

[Min 0-1] 6 mph
[Min 1-2] 7 mph
[Min 2-3] 8 mph
[Min 3-4] 10 mph
[Min 4-5] 6 mph
[Min 5-6] 10 mph
[Min 6-7] 6 mph
[Min 7-8] 10.5 mph

At Barry’s, on those amazing Woodway treadmills, I can max out closer to 12 mph when sprinting, but on the one at the resort I felt like I was dying at 10.5. Couldn’t have gone .0001mph faster if I tried.

WEARING | shorts: Lululemon / tank: H&M / sneakers: Nike Free +3

Have you guys ever done Barry’s Bootcamp? They opened a location in Boston this fall and it’s suuuuuch a good workout. I don’t get in for classes as often as I’d like, but have been trying to make it to one every week or two. They’re longer (and harder) than this workout I’ve posted, which is just loosely based off Barry’s, so definitely try out the real thing if you have a studio in your area!