You should consult a qualified medical professional before starting this or any other health & fitness program.  As with any exercise or diet program, if at any time you experience any discomfort, pain or duress of any sort, stop immediately and consult your physician.  The creators, producers, participants, advertisers and distributors of this program disclaim any liabilities or losses in connection with the exercises or advice herein.  Any equipment or workout area that is used should be thoroughly inspected as free of danger, flaw or compromise, ahead of use and the user assumes all responsibility when performing any movements contained in this blog.

Whew!  I hope you have been getting great value out of our treadmill conquests these past few weeks.  If you haven’t yet mastered these past couple of weeks, then just review this next cardio template and hold off until you are 100% confident and ready.

My normal disclaimer is attached and I do have to add…keep your damn hands of the treadmill.  I find it laughable when I see someone struggling to stand up straight, white-knuckle grasping the machine while going at a pace that is FAR too fast or too inclined for their own good.  It’s important to push yourself and hold yourself accountable.  But, never sacrifice good form, technique and proper cadence.  Cadence is the pace that you go according to the treadmill speed.  Keep your posture erect, arms swinging forward and backward with each stride and use the safety clip on the treadmill when you need to have a safety stop feature.  I cannot tell you the number of times I have seen people humble themselves by falling off a treadmill, so spare yourself the humbling moment and put the clip on in case you do fall.  It’s bad enough falling, but a fast moving treadmill belt burning layers of skin of your body adds insult to injury…or in this case injury to humility, but you get the point.

Time to get this new routine and OWN IT:

Minutes
Speed
Incline
0-5 Warm-up
3.5
5.0
5-6
4.5
0.0
6-7
4.4
1.0
7-8
4.3
2.0
8-9
4.2
3.0
9-10
4.1
4.0
10-11
4.0
5.0
11-12
3.9
7.0
12-13
3.8
9.0
13-14
3.7
11.0
14-15
3.6
13.0
15-16
3.5
15.0
16-17
3.6
14.0
17-18
3.7
12.0
18-19
3.8
10.0
19-20
3.9
8.0
20-21
4.0
6.0
21-22
4.1
4.0
22-23
4.2
3.0
23-24
4.3
2.0
24-25
4.4
1.0
25-26
4.5
0.0
26-30 Cooldown
3.5
5.0

Aw, man!  Did you catch that?!  I changed the speed on you this time and this maybe a pace that could be too fast for those that are short legged.  If that is the case, adjust the speed where appropriate and use your best judgment.  Feel free to contact me by email or leave a comment below.  
As always, I encourage you to post a comment, leave words of encouragement to others and please…share this blog, I insist!  Till next time…
-Dale L. Roberts
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1 thought on “Killer Cardio III: Treadmill – Intermediate to Advanced Level”

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