Do you ever find yourself in a training rut? Or find yourself doing the same routine with the same movements over and over again? Well, it’s time to stop and make a change, ‘cause that’s not good training.
Our bodies are incredible at adapting to the conditions we subject them to, and if those conditions never change, progress can’t be made. Did you know that when you start a strength training program, almost all progress in the first two weeks is neural? You haven’t actually seen significant strength gains at that point, but your body is learning how to more effectively train and move. You feel stronger and move better without actually having any changes outside of your nervous system.
In this workout, you'll experience lots of variety. We’ll keep your body guessing as we take you through some basic movement patterns, as well as some fun, new variations. So get ready to bring out your inner child, because today we’re going to PLAY!
Today’s focus: Learning New Movement Patterns
Warm up: On equipment
30 seconds each: walk forward, walk backward, march, skip, and side shuffle (each side).
ROUND 1: On equipment
3 minutes jog or run—0%
ROUND 2: Bodyweight
60 seconds push-ups
60 seconds air squats
60 seconds low plank
ROUND 3: On equipment
30 seconds carioca—right—5%
30 seconds carioca—left—5%
30 seconds side high knees—right—5%
30 seconds side high knees—left—5%
60 seconds walking lunges—5%
ROUND 4: Bodyweight
60 seconds push-ups
60 seconds air squats
60 seconds low plank
ROUND 5: On equipment
60 seconds backward walk—5%
30 seconds gallop*—right—5%
30 seconds gallop—left—5%
30 seconds single leg hop—right—5%
30 seconds single leg hop—left—5%
ROUND 6: Bodyweight
60 seconds push-ups
60 seconds air squats
60 seconds low plank
ROUND 7: On equipment
30 seconds side skips†—right—5%
30 seconds side skips—left—5%
30 seconds hopscotch‡—5%
30 seconds side shuffle—right—5%
30 seconds side shuffle—left—5%
ROUND 8: Bodyweight
60 seconds push-ups
60 seconds air squats
60 seconds low plank
ROUND 9: On equipment
3 minutes jog or run—0%
Cool down: 3–5 minutes of your choice
So…did you have fun? Some of the movements can be a little tricky the first time around, but trust me, you’ll have them down in no time!
If you’re looking to stick with the basics, try some of our other treadmill workouts here.
Good luck and stay fit!
Becca Capell
iFit Head Trainer
*Like a side shuffle, but facing forward. Lead with one foot, keeping your hips square and facing forward.
†Turn sideways and make sure that your feet do not cross. You can view a brief clip of how to do this movement here.
‡ Hop with one foot, then both, alternating feet on the single leg hop.
WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.
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