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5 ways to turn your treadmill run into a full-body workout

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5 ways to turn your treadmill run into a full-body workout
Maximise your precious time on the treadmill with these exercises

When it comes to gym facilities, the treadmill isn't usually the most popular choice. A: You don't actually have a destination to run towards. B: You're cooped inside without a beautiful view of the great outdoors. C: Your workout ends up being repetitive and one-dimensional.

But here's the thing, your time on the treadmill doesn't always have to be monotonous and strictly about running. With a little help, they can turn out to be a dynamic and challenging head-to-toe workout. Below, Coach Faz of TripleFit shares five ways to turn your average half an hour on the machine into a full-body workout.

1. Walking lunges

Stand with your feet hip-width apart and set the treadmill's speed up to 3mph. Keeping your hands clasped together at chest level, step forward with your right leg and lower your body until your right knee is bent at least 90 degrees. Rise up and bring your back foot forward, so that you move forward while alternating legs with each step.

Pro Tip: To focus on your glutes and hamstrings, set the treadmill to an incline of 5.

2. Bunny hops

Stand with your feet hip-width apart and set the treadmill's speed up to 3mph. Grab hold of the treadmill handles. Lower into a deep squat position and jump as far forward as the belt allows. Keep the time between jumps to a minimum.

Pro Tip: To focus on your outer quads, get into a narrow stance.

3. Walking plank

Start by setting the treadmill to 1 to 2 mph. Get behind the machine and assume a plank position. With your core engaged and legs stretched behind you, place your palms down on the sides of the treadmill base. Once you're set in position, place your hands onto the moving belt and start walking your hands while keeping the plank position.

Pro Tip: To focus on your glutes and hamstrings, set the treadmill to an incline of 5.

4. Low squat crab-walk

Stand sideways on the treadmill, get into quarter-squat position while keeping your chest up and core braced. Set the speed up to 1 to 2 mph. Staying in the quarter-squat position, step towards the front of the treadmill with your closest leg and then follow with your opposite leg. Switch sides.

Pro Tip: To focus on your glutes and quads, get into a lower squat and take a wider step each time.

5. Bear crawls

Start by setting the treadmill to 1 to 2 mph. Get down on all fours along the side of the treadmill belt — keep your arms straight, hands below your shoulders and knees bent 90 degrees below your hips. Only your hands and toes should touch the ground. Keeping your back flat, carefully get on the moving treadmill and crawl forward moving opposite hands and feet in unison (for example, right hand and left foot, left hand and right foot)

Pro Tip: To make it more challenging, set the treadmill to an incline of 5 or more. 

For more information on TripleFit, click here. 

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