If you avoid the treadmill because running isn’t your thing or power walking bores you, let today’s fitness routine change your mind about the old-school machine. We tapped one of Kourt’s trainers, Joel Bouraïma, aka Coach Joe, to share the treadmill exercises they practice during their workout sessions. Below, learn the four moves to try the next time you’re at the gym.
Side Steps Shuffle
Side Steps with Resistance Band
Incline Walk with Dumbbells
Goblet Squat/Incline Backwards Walk with Kettlebell
The Move: Side Steps Shuffle
How to: “With knees slightly bent, keep your weight on the front part of your feet. Set the pace between 1.5 mph and 3 mph. Alternate 30 seconds on each side for three to five minutes.”
The Move: Side Steps with Resistance Band
How to: “Keep the resistance band just above your knees and bend your knees. Stay as low as possible to keep the quads engaged, and drive with your front knee, not your ankle. Set the pace between 1 mph and 2 mph. Alternate 30 seconds on each side for three to five minutes.”
The Move: Incline Walk with Dumbbells
How to: “Incline the treadmill between 10% and 15%, and set the speed between 2.5 mph and 3.5 mph. Get two dumbbells, one for each hand (1-3 pounds). For 30 seconds, walk normally but exaggerate your arms movements; the dumbbells should reach your shoulder level. Then shadowbox for the next 30 seconds, alternating left and right punches. Try to match your arm speed to your walking speed.”
The Move: Goblet Squat/Incline Backwards Walk with Kettlebell
How to: “Start by doing 10 goblet squats on the ground with the kettlebell in your hands close to your chest. Right after, go on the treadmill with the incline between 10% and 15%. Walk backward for 30 seconds, keeping your knees bent and the kettlebell close to your chest, and lean forward slightly as you push your hips at the back. Do this for 30 seconds then go back to the squats, alternating those two exercises for five minutes.”
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