Treadmill Run Walk Program
Manual Program
Enter Accurate Weight
20 Minutes
Incline 5.0
Speed 3.5
Minute 1 warmup at above settings
Minute 2 incline 3.0 speed 4.0
Minute 3 incline 3.0 speed 5.5
Minute 4 incline 3.0 speed 6.0
Minute 5 incline 3.0 speed 6.5
Minute 6 incline 5.0 speed 4.0
Minute 7 incline 2.5 speed 5.5
Minute 8 incline 2.5 speed 6.5
Minute 9 incline 2.5 speed 7.0
Minute 10 incline 5.0 speed 3.8
Minute 11 incline 5.0 speed 3.8
Minute 12 incline 2.0 speed 6.0
Minute 13 incline 2.0 speed 6.5
Minute 14 incline 2.0 speed 7.0
Minute 15 incline 5.0 speed 3.8
Minute 16 incline 5.0 speed 3.8
Minute 17 incline 12.0 speed 3.8
Minute 18 incline 8.0 speed 3.8
Minute 19 incline 5.0 speed 3.5
Minute 20 cool down on machine setting
Precor EFX High Intensity Intervals
Interval Program (#7)
Enter Accurate Weight
20 Minutes
Increase first 2 min. interval to resistance level 6 maintain 140 steps/min.
Increase second 2 minute interval to resistance level 11 maintain 110 steps/min.
Machine will maintain these resistance levels for the remainder of the program.
You will maintain between 165-180 steps per minute during flat intervals,
And maintain 120-140 steps per minute during steep intervals
Too dificult for you? Lower to resistance level 4 during flat intervals and resistance level 8 during steep intervals.
Home Circuit
Marching in place high knees 1 minute
Jump rope 1 minute
Stairs running up and down 1 minute
Side to side skates 1 minute
Mountain Climbers 1 minute
Jog in place 1 minute
Stairs 2 steps at a time 1 minute (1 step at a time on the way down)
Jumping jack squats 1 minute
Reverse lunge with kick 1 minute (30 seconds each side)
Side shuffles with knee raise (shuffle 3 times raise right knee to waist alternate to other side)
Repeat entire circuit
Don't worry about sticking to all the moves. If there is one you don't like be creative and replace it with a different one like jumping jacks, squat kicks, squat thrusts, etc.
Quick Workouts
The Firm - Total Body - Time Crunch Workout
