I’ve been using this for a circuit for a while now, so I thought I’d share it!

I own a Bowflex Treadclimber, and the incline works great with this series. I’m sure it can be used on a regular treadmill as well. I came up with this on my own so it’s not copied from anywhere~ it’s a great way to get through 45 minutes of cardio/leg work without getting bored. I like that it changes pace as well. I use leg weights to add a little more of a challenge. As you can see each part lasts 5 minutes, and it’s over before you know it. Enjoy!

Tip: Keep your posture in check! head up, shoulders back.

5 minutes Warm Up~ You know the drill! Gradually work up to a fast paced walk. Get your blood pumping!

5 min Calf Press Walk~ Slow your roll to a fairly low speed. With each stride step with your whole foot and press up onto the balls of your feet and lift your heels up high to engage the calf muscles. I’m usually around 1-1.5mph

5 min Glute Focus~ You may want to slow the speed of the ‘mill even more for this part. Lean forward slightly and with your elbows bent slightly downward put your hands on the machine in front of you. What you want to do is pretend like you’re pushing the machine away from you; engage your glutes to power forward. You should be going pretty slow- slow enough to focus on your butt and thighs with every step. I’ll be around 1 mph.

5 mins In Reverse~ Yep, it’s exactly what it sounds like. About face and speed up the ‘mill. I’m at 2-2.5mph for this. Your quads will love it.

5mins Walking~ This starts the repeat of the circuit from the beginning. Face forward again and get a healthy pace going. It may just be walking but this is no time to relax! Remember your posture and lift that chin up! Personally I’m around 3mph.


This is the circuit~ do it twice and use the walk at the end as a cool down. Done!