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Shift n’ Lift

My TreadTribe – The Basics program is for women just starting or re-starting their fitness journey. Thank you so much for offering to help me out and testing some of my newest workouts, that will eventually become part of the #TreadTribe program, launching May 25, 2020!

WHAT YOU NEED: A pair of light dumbbells. Start with 5 to 8 lbs and leave them on the side of the treadmill. In this workout, you will be doing 5 minute treadmill segments at varying inclines followed by dumbbell strength moves you will do off of the treadmill. I provide treadmill incline instructions; however, you choose your own treadmill speed. You can walk or run, totally up to you and remember, adjust speed, incline and intensity according to how you feel. Safety first!

WORKOUT INSTRUCTIONS:

Warm up on the treadmill for 5 minutes at 0.0 incline at your choice of starting speed. After 5 minutes, pause the treadmill and get off of the treadmill to start your dumbbell exercise.

Get off treadmill and do 20 dumbbell bicep curl to overhead shoulder press 

Minutes 6-10 at incline 5.0 and your chosen speed. When you hit 10 minutes, pause the treadmill and get off of the treadmill to start your dumbbell exercise.

Get off treadmill and do 25 dumbbell bicep curl to overhead shoulder press 

Minutes 10-15 at incline 7.0 and your chosen speed. When you hit 15 minutes, pause the treadmill and get off of the treadmill to start your dumbbell exercise. 

Get off treadmill and do 30 dumbbell bicep curl to overhead shoulder press 

Minutes 15-20 at incline 10.0 and your chosen speed. When you hit 20 minutes, pause the treadmill and get off of the treadmill to start your dumbbell exercise.

Get off treadmill and do 10 dumbbell squats to bicep curls 

Minutes 20-25 at incline 12.0 and your chosen speed. When you hit 25 minutes, pause treadmill and get off of the treadmill to start your dumbbell exercise.

Get off treadmill and do 15 dumbbell squats to bicep curls 

Minutes 25-30 at incline 15.0 and your chosen speed. When you hit 30 minutes, pause treadmill and get off of the treadmill to start your dumbbell exercise.

Get off treadmill and do 20 dumbbell squats to bicep curls 

Awesome job, BB! Don’t forget to send me a workout pic letting me know how it went!

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