Elevate Your Fitness: Treadmill Progression Run and Dumbbell Full-Body Blast

Today, we have a great workout that combines the power of treadmill running with a dynamic full-body dumbbell routine. Get ready to elevate your fitness levels as we take on progression runs and strength-building exercises.

The Treadmill Progression Run

Warm-Up: Begin with a 5-minute brisk walk on the treadmill, allowing your muscles to awaken. Follow this with 5 minutes of dynamic stretches to prepare your body for the challenges ahead.

Progression Run:

Comfortable Pace (5 minutes): Ease into the workout with a warm-up jog, setting the tone for what’s to come.

Moderate Pace (5 minutes): Increase the speed slightly, feeling the rhythm of your stride intensify.

Challenging Pace (5 minutes): Push yourself with a more demanding speed, breaking through your comfort zone.

Sprint (3 minutes): Give it your all in a sprint, feeling the burn as you maximize your effort.

Cooldown (5 minutes): Gradually bring your heart rate down with a 5-minute cooldown, transitioning smoothly from intensity to recovery.

Dumbbell Full-Body Workout

Warm-Up: If you aren’t doing this workout right after the progression run, or you take more than 10mins between each, make sure you do a proper warm-up of dynamic stretches and some walking on the treadmill. 

Strength Circuit:

Perform each exercise for 3 sets of 12-15 reps, focusing on form and controlled movements.

Goblet Squats: Engage your core and quads as you hold a dumbbell close to your chest.

Dumbbell Bench Press: Lie on a bench, press dumbbells upward, targeting your chest and triceps.

Dumbbell Lunges: Activate your leg muscles with walking lunges while holding dumbbells.

Bent-Over Rows: Hinge at the hips, pull dumbbells to your chest, targeting your back.

Dumbbell Deadlifts: Work on your posterior chain by holding dumbbells and hinging at the hips.

Shoulder Press: Build shoulder strength by pressing dumbbells overhead while standing.

Plank Rows: Engage your core and back with this plank position dumbbell row.

This combination of cardiovascular challenge and strength training will leave you feeling energized, accomplished, and one step closer to your fitness goals. Remember to listen to your body, stay hydrated, and make adjustments as needed. Elevate your fitness journey with this powerful combination – at RunLiftBalance, we’re not just runners and lifters; we’re balanced athletes pushing our limits!

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