If you think treadmills are just for cardio, think again. No longer can they be considered a hamster wheel when there are so many cool options and features available these days. If you look closely, you will see there are actually infinite possibility for fun when working out. Treadmills do not have to be boring. With a little creativity, your workout will be done and dusted before you know it.
Instead of the usually run-walk scenario, step onto your treadmill and into a session that involves a whole body workout. When you combine cardio and strength you get a smart and efficient workout that will leave you feeling accomplished. Sprinkle these ideas throughout your treadmill workout to beat boredom.
Resistance band are handy accessories that are portable and versatile and are a big favourite for many starting out in the strength game. It’s best to pick a band that has the right resistance for you – don’t go for one that is too intense. This will not work on all your body parts and will put you off using one because it becomes too difficult.
Try these clever ideas from Lauren Bedosky, from Self.
Bow and Arrow
Stand with your feet hip-width apart or walk at a slow pace, with your arms bent and hands at your chest. Holding one end of the band in each hand, press your left arm directly out in front of you so there’s tension on the band. Keeping your left arm straight and both arms at shoulder-height, drive your right elbow behind you to pull the band back. Bring both hands back to starting position for one rep. Complete all reps on one side before switching and repeating on the other side.
Loop a resistance band behind your back and tuck the band under your armpits. Holding one end of the band in each hand, raise both arms to shoulder-height and bend 90 degrees. Stand with feet hip-width apart or walk slowly. Initiate the movement by punching one or both hands out in front of your chest until your arms are fully extended. Keeping tension on the band, slowly return to start position.
Rear Delt Fly
Stand with feet hip-width apart or walk slowly. Grip one end of the band with each hand and extend your arms straight out in front of your body at shoulder-height. Keeping your arms at shoulder-height, pull the band apart so your arms are straight out at your sides. Return to starting position, keeping constant tension on the band as you bring your hands back toward each other.
Standing with feet hip-width apart, step both feet on the center of the band. Bend forward at the waist, keeping your back flat and abs engaged. Grip one end of the band with each hand so there’s constant tension. Pull the ends of the band toward your ribcage and elbows back toward your hips, stopping at your midline. Squeeze your shoulder blades at the top of the movement. Return to start, keeping constant tension on the band.
Standing with feet hip-width apart, step both feet on the center of the band. Gripping one end of the band with each hand, bring both hands up to shoulder-height with elbows bent and palms in. Press your arms overhead until they’re fully extended. Keeping constant tension on the band, lower your hands back to shoulder-height.
Standing with feet hip-width apart, step both feet on the center of the band. Begin with your arms hanging down at your sides. Gripping one end of the band with each hand, bend at the elbows to curl your hands toward your shoulders with palms facing up. Squeeze your biceps at the top before lowering your hands back down, keeping constant tension on the band.
Overhead Triceps Extension
Standing with feet hip-width apart, step one foot back onto the center of the band. Grip one end of the band with each hand and bring the handles behind your neck. Keep your biceps in close to your head as you push the handles up toward the ceiling until your arms are fully extended and you feel a squeeze in your triceps. Then, alternate bringing one handle down and back up at a time, always keeping your non-working arm extended overhead.