Archives for Treadmill


Tuesday Workout – Treadmill Intervals & Hills

10 x 1min Sprint @ 18km/h (Treadmill)
(1min rest between)

5 x 2min Hills @ 10km/h, Level 10 incline
(1min rest between)

Monday Workout

10 x Bench Press @ BW +
10 x Archer Pull Ups +
10 x Crunches @ 50% BW +
10 x Box Jumps @ 20kg +
1km Treadmill Run @ 10-12km/h

5 Times Through

Wednesday Workout


Hills
8 x 1min Treadmill Hills @ 10km/h, Lvl 15 Incline  (1min rest between runs)
4 x 5min Treadmill Hills @ 12km/h, Lvl 5 Incline  (2:30min rest between runs)

1km Slow run @ 10km/h

 

These free workouts have been compiled by our Personal Trainers for you to use at home, in the gym or at the park to help you improve your personal fitness (our Personal Trainers also complete each workout prior to posting).

Regards,
RAWNRG Team.

Tuesday Workout


am - Treadmill Intervals

  • 1km slow run warm up
  • 4 x 800m @ 14km/h, Lvl 2 Incline
  • 4 x 400m @ 16km/h  4 x 200m @ 18km/h
  • (1min Rest between runs)

pm - Bodyweight

  • 5 x 10 Chin Ups
  • 5 x 10 Dips
  • 5 x 20 Hanging Leg Raises
  • 5 x 20 Box Jumps

 

These free workouts have been compiled by our Personal Trainers for you to use at home, in the gym or at the park to help you improve your personal fitness (our Personal Trainers also complete each workout prior to posting).

Regards,
RAWNRG Team.

Fittest Member Workout 3


Treadmill Hills

  • 1min  @ 10km & lvl 12 Incline + 1min rest
  • 2min  @ 10km & lvl 12 Incline + 1min rest
  • 3min  @ 10km & lvl 12 Incline + 1min rest
  • 4min  @ 10km & lvl 12 Incline + 1min rest
  • 5min  @ 10km & lvl 12 Incline + 1min rest ...

Then

  • 8 x 10 Pull ups + 50 Medball Slams @ 5kg

 

These free workouts have been compiled by our Personal Trainers for you to use at home, in the gym or at the park to help you improve your personal fitness (our Personal Trainers also complete each workout prior to posting).

Regards,
RAWNRG Team.

Monday Fittest Member Workout


Medball Slams @ 6kg
5mins + 1min rest
4mins + 1min rest
3mins + 1min rest
2mins + 1min rest
1mins + 1min rest
then
Treadmill Run @ 10km/h & Lvl 10 Incline
10 x 1min run + 1min rest

 

These free workouts have been compiled by our Personal Trainers for you to use at home, in the gym or at the park to help you improve your personal fitness (our Personal Trainers also complete each workout prior to posting).

Regards,
RAWNRG Team.

4 x 400m fast @ lvl 5 Incline (1min rest between)

Thursday Workout


Treadmill

  • 4 x 400m @ 16kph, Level 2 Incline
  • 6 x 2mins Hills @ 12kph, Level 15 Incline

 

These free workouts have been compiled by our Personal Trainers for you to use at home, in the gym or at the park to help you improve your personal fitness (our Personal Trainers also complete each workout prior to posting).

Regards,
RAWNRG Team.

Thursday Workout


2 x 1km Treadmill Runs @ 14kph
4 x 400m Hills @ 12kph, Level 15 Incline
6 x 400m @ 16-18kph

 

These free workouts have been compiled by our Personal Trainers for you to use at home, in the gym or at the park to help you improve your personal fitness (our Personal Trainers also complete each workout prior to posting).

Regards,
RAWNRG Team.