thedrifter
01-03-07, 08:40 AM
January 08, 2007
Add weight training to your treadmill cardio workouts
If you’ve retreated indoors to the treadmill for your winter cardio workouts, you can build your upper body at the same time with Fitness magazine’s easy, effective plan.
Walk or run for 15 minutes at a moderate intensity. Place a light set of dumbbells nearby before you begin.
Then decrease your speed to 3.0-3.6 mph, raise the incline to 6 percent and pick up your dumbbells. Then do the following moves for one minute each, without resting.
Alternate punch: Keep your hands at shoulder height, elbows bent at your sides, and alternate forward punches with each arm.
Hammer curl: Straighten your arms to your sides, palms facing in. Curl weights toward your shoulders, keeping your elbows close to your sides.
Triceps kickback: Bend your elbows 90 degrees and keep your arms tucked into your ribs, then slowly straighten your arms behind you.
Lateral raise: Keeping your elbows slightly bent, raise your arms out to your sides until your elbows are at shoulder height.
Triceps rear press: Bring your arms back to your sides, palms facing behind you. Keeping your elbows straight, swing your arms back.
Copyright 2007 by Holly St. Lifer. First printed in the January 2007 issue of Fitness magazine.
Ellie
Add weight training to your treadmill cardio workouts
If you’ve retreated indoors to the treadmill for your winter cardio workouts, you can build your upper body at the same time with Fitness magazine’s easy, effective plan.
Walk or run for 15 minutes at a moderate intensity. Place a light set of dumbbells nearby before you begin.
Then decrease your speed to 3.0-3.6 mph, raise the incline to 6 percent and pick up your dumbbells. Then do the following moves for one minute each, without resting.
Alternate punch: Keep your hands at shoulder height, elbows bent at your sides, and alternate forward punches with each arm.
Hammer curl: Straighten your arms to your sides, palms facing in. Curl weights toward your shoulders, keeping your elbows close to your sides.
Triceps kickback: Bend your elbows 90 degrees and keep your arms tucked into your ribs, then slowly straighten your arms behind you.
Lateral raise: Keeping your elbows slightly bent, raise your arms out to your sides until your elbows are at shoulder height.
Triceps rear press: Bring your arms back to your sides, palms facing behind you. Keeping your elbows straight, swing your arms back.
Copyright 2007 by Holly St. Lifer. First printed in the January 2007 issue of Fitness magazine.
Ellie