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    general-fitness

TREADMILL+KETTLEBELL PROGRAM

10 Progressive Treadmill and Strength Workouts

Boost your average cardio routine by incorporating off equipment kettlebell movements into your workout. Not only will this increase the effectiveness of your workout, but you’ll burn a lot more calories. This program is designed to target your major muscle groups while you strengthen your heart and lungs on your treadmill, so you see results faster!

You will be on and off your treadmill throughout each workout. Each workout included programmed speed. During off-equipment movements, the belt speed will slow to 1.0 mph. Simply start the workout on your treadmill and follow the workout instructions and movement videos to complete each workout.

Shop Pro-Form Kettlebells

Program Details

  • Equipment Type: Treadmill, Kettlebells
  • Number of Workouts: 10
  • Programmed Speed

WORKOUT 1

  • Time: 20 min
  • 2 minutes on treadmill, 2 minutes kettlebell movement

Workout Instructions

Round 1 - Minute 0-2 :: Walk/Jog // Minute 2-3 :: Triceps Kickbacks in Knee Plank // Minute 3-4 :: Kettlebell Swings

Round 2 - Minute 4-6 :: Walk/Jog // Minute 6-7 :: Woodchops // Minute 7-8 :: V/W Sit with Rotation

Round 3 - Minute 8-10 :: Walk/Jog // Minute 10-11 :: Squat to Bicep Curl // Minute 11-12 :: Bent Over Reverse Fly

Round 4 - Minute 12-14 :: Walk/Jog // Minute 14-15 Muay Thai Knees // Minute 15-16 Reverse Lunge with Rotation

Round 5 - Minute 16-18 :: Walk/Jog // Minute 18-19 :: Weighted Speed Skaters // Minute 19-20 :: V/W Sit with Rotation

WORKOUT 2

  • Time: 22 min
  • 2 minutes on treadmill, 2 minutes kettlebell movement

Workout Instructions

Round 1 - Minute 0-2 :: Walk/Jog // Minute 2-3 :: Alternating Lateral Raises // Minute 3-4 :: Squat to Upright Row

Round 2 - Minute 4-6 :: Walk/Jog // Minute 6-7 :: Static Hip Raise to Skull Crushers // Minute 7-8 :: Kettlebell Swings

Round 3 - Minute 8-10 :: Walk/Jog // Minute 10-11 :: Bent Over Row // Minute 11-12 :: Muay Thai Knees

Round 4 - Minute 12-14 :: Walk/Jog // Minute 14-15 Weighted Static Squat with Mid Rotations // Minute 15-16 Forward Lunge with Alternating Bicep Curl

Round 5 - Minute 16-18 :: Walk/Jog // Minute 18-19 :: Knee Plank to Row // Minute 19-20 :: Standing Overhead Pulse

Round 5 - Minute 20-22 :: Walk/Jog

WORKOUT 3

  • Time: 22 min
  • 2 minutes on treadmill, 2 minutes kettlebell movement

Workout Instructions

Round 1 - Minute 0-2 :: Walk/Jog // Minute 2-3 :: Hip Raise to Weighted Crunch // Minute 3-4 :: Front Raise

Round 2 - Minute 4-6 :: Walk/Jog // Minute 6-7 :: Chest Press with Single Lift // Minute 7-8 :: Bent Over Reverse Fly

Round 3 - Minute 8-10 :: Walk/Jog // Minute 10-11 :: V/W Sit with Rotation // Minute 11-12 :: Bent Over Row

Round 4 - Minute 12-14 :: Walk/Jog // Minute 14-15 :: Weighted Reverse Lunges // Minute 15-16 Muay Thai Knees

Round 5 - Minute 16-18 :: Walk/Jog // Minute 18-19 :: Triceps Kickbacks in Knee Plank // Minute 19-20 :: Woodchops

Round 6 - Minute 20-22 :: Walk/Jog // Minute 22-23 :: Weighted Calf Raises // Minute 23-24 :: Up and Overs

WORKOUT 4

  • Time: 25 min
  • 3 minutes on treadmill, 2 minutes kettlebell movement

Workout Instructions

Round 1 - Minute 0-3 :: Walk/Jog // Minute 3-4 :: Static Squat with Mid Rotations // Minute 4-5 :: Forward Lunge to Bicep Curl

Round 2 - Minute 5-8 :: Walk/Jog // Minute 8-9 :: V/W Sit with Rotation // Minute 9-10 :: Squat to Upright Row

Round 3 - Minute 10-13 :: Walk/Jog // Minute 13-14 :: Kettlebell Swings // Minute 14-15 :: Hip Raise to Skull Crushers

Round 4 - Minute 15-18 :: Walk/Jog // Minute 18-19 :: V/W Sit with Weighted Hold // Minute 19-20 Side Plank to Row

Round 5 - Minute 20-23 :: Walk/Jog // Minute 23-24 :: Supermans // Minute 24-25 :: Muay Thai Knees

WORKOUT 5

  • Time: 24 min
  • 4 minutes on treadmill, 2 minutes kettlebell movement

Workout Instructions

Round 1 - Warm-Up // Minute 0-4 :: Walk/Jog // Minute 4-5 :: Weighted Reverse Lunge with Rotation // Minute 5-6 :: Up and Overs

Round 2 - Minute 6-10 :: Walk/Jog // Minute 10-11 :: Woodchops // Minute 11-12 :: Tricep Kickbacks in Knee Plank

Round 3 - Minute 12-16 :: Walk/Jog // Minute 16-17 :: Bent Over Reverse Fly // Minute 17-18 :: Weighted Speed Skaters

Round 4 - Minute 18-22 :: Walk/Jog // Minute 22-23 :: V/W Sit with Rotation // Minute 23-24 Forward Lunge to Bicep Curl

WORKOUT 6

  • Time: 28 min
  • 4 minutes on treadmill, 3 minutes kettlebell movement

Workout Instructions

Round 1 - Minute 0-4 :: Walk/Jog // Minute 4-5 :: Tricep Kickbacks in Knee Plank // Minute 5-6 :: Squat to Bicep Curl to Overhead Press // Minute 6-7 :: Weighted Toe Touches

Round 2 - Minute 7-11 :: Walk/Jog // Minute 11-12 :: V/W Sit with Rotation // Minute 12-13 :: Figure 8 Static Squat // Minute 13-14 :: Kettlebell Swings

Round 3 - Minute 14-18 :: Walk/Jog // Minute 18-19 :: Static Hip Raise to Skull Crushers // Minute 19-20 Weighted Jump Lunges // Minute 20-21 Squat to Upright Row

Round 4 - Minute 21-25 :: Walk/Jog // Minute 25-26 :: Weighted In and Outs // Minute 26-27 Reverse Lunge with Rotations // Minute 27-28 :: Bent Over Row

WORKOUT 7

  • Time: 28 min
  • 4 minutes on treadmill, 4 minutes kettlebell movement

Workout Instructions

Round 1 - Minute 0-4 :: Walk/Jog // Minute 4-5 :: Chest Press with Single Lift // Minute 5-6 :: Muay Thai Knees // Minute 6-7 :: Weighted In and Outs // Minute 7-8 :: Supermans

Round 2 - Minute 8-12 :: Walk/Jog // Minute 12-13 :: Hip Raise to Weighted Crunch // Minute 13-14 :: Standing Overhead Pulse // Minute 14-15 :: Bent Over Row // Minute 15-16 :: Forward Lunge to Alternating Bicep Curl

Round 3 - Minute 16-20 :: Walk/Jog // Minute 20-21 :: Up and Overs // Minute 21-22 :: Kettlebell Swings // Minute 22-23 :: Weighted Speed Skaters // Minute 23-24 :: Weighted Toe Touches

Round 4 - Minute 24-28 :: Walk/Jog

WORKOUT 8

  • Time: 30 min
  • 3 minutes on treadmill, 3 minutes kettlebell movement

Workout Instructions

Round 1 - Minute 0-3 :: Walk/Jog // Minute 3-4 :: Weighted Speed Skaters // Minute 4-5 :: Front Raise // Minute 5-6 :: Kettlebell Swings

Round 2 - Minute 6-9 :: Walk/Jog // Minute 9-10 :: Woodchops // Minute 10-11 :: V/W Sit with Rotation // Minute 11-12 :: Static Hip Raise to Skull Crushers

Round 3 - Minute 12-15 :: Walk/Jog // Minute 15-16 :: Squat to Upright Row // Minute 16-17 Forward Lunge to Alternating Bicep Curl // Minute 17-18 :: Bent Over Row

Round 4 - Minute 18-21 :: Walk/Jog // Minute 21-22 :: Standing Overhead Pulse // Minute 22-23 Weighted Toe Touches // Minute 23-24 :: Woodchops

Round 5 - Minute 24-27 :: Walk/Jog // Minute 27-28 :: Squat to Bicep Curl to Overhead Press // Minute 28-29 :: Weighted In and Outs // Minute 29-30 :: Triceps Kickbacks in Knee Plank

WORKOUT 9

  • Time: 30 min
  • 2 minutes on treadmill, 2 minutes kettlebell movement

Workout Instructions

Round 1 - Minute 0-2 :: Walk/Jog // Minute 2-3 :: Weighted Jump Lunges // Minute 3-4 :: Bent Over Reverse Fly

Round 2 - Minute 4-6 :: Walk/Jog // Minute 6-7 :: Figure 8 Static Squat // Minute 7-8 :: Alternating Lateral Raise

Round 3 - Minute 8-10 :: Walk/Jog // Minute 10-11 :: Muay Thai Knees // Minute 11-12 :: V/W Sit with Rotation

Round 4 - Minute 12-14 :: Walk/Jog // Minute 14-15 Overhead Press // Minute 15-16 Hip Raise to Skull Crushers

Round 5 - Minute 16-18 :: Walk/Jog // Minute 18-19 :: Supermans // Minute 19-20 :: Bent Over Reverse Fly

Round 6 - Minute 20-22 :: Walk/Jog // Minute 22-23 :: Woodchops // Minute 23-24 :: Forward Lunge to Bicep Curl

Round 4 - Minute 24-26 :: Walk/Jog // Minute 26-27 :: Up and Overs // Minute 27-28 :: Bent Over Row

Round 5 - Minute 28-30 :: Walk/Jog

WORKOUT 10

  • Time: 32 min
  • 4 minutes on treadmill, 4 minutes kettlebell movement

Workout Instructions

Round 1 - Minute 0-4 :: Walk/Jog // Minute 4-5 :: V/W Sit with Rotation // Minute 5-6 :: Muay Thai Knees // Minute 6-7 :: Static Overhead Pulse // Minute 7-8 :: Weighted In and Outs

Round 2 - Minute 8-12 :: Walk/Jog // Minute 12-13 :: Kettlebell Swings // Minute 13-14 :: Weighted Toe Touches // Minute 14-15 :: Squat to Bicep Curl to Overhead Press // Minute 15-16 :: Bent Over Row

Round 3 - Minute 16-20 :: Walk/Jog // Minute 20-21 :: Chest Press with Single Lift // Minute 21-22 :: Squat with Mid Rotations // Minute 22-23 :: V/W Sit with Rotation // Minute 23-24 :: Static Hip Raise to Skull Crushers

Round 4 - Minute 24-28 :: Walk/Jog // Minute 28-29 :: Woodchops // Minute 29-30 :: Forward Lunge to Bicep Curl // Minute 30-31 :: Squat to Upright Row // Minute 31-32 :: Plank to Reverse Fly

Program will be added under the "Train" or "Trainer" button on your console

If you do not have buttons on your console, make sure this program is next on your schedule