Mile High

7 Exercises To Do On A Treadmill

The machine in your mom's basement isn't just for running.

By: Noah Lehava
Photography:

In case you haven’t heard, summer is coming to an end (shedding so many tears, guys), which means that our waterfront morning yoga sessions, field CrossFit classes, and rooftop meditations are in their final days (okay, now we’re bawling). But just as we thought we were about to be relegated to another eight months of running mindlessly on the treadmill in our questionably dingy apartment gym, Mile High Run Club, and founder Debora Warner (which also happens to be the institution Lena Dunham swears made her actually love running), go ahead and make the most normcore piece of gym equipment into something that is actually fun, interesting, and, well, a good, full-body workout. As in, it’s not only about racing the person on the treadmill next to you (you know you do it!) but how with a few tweaks you can get a hell of a good leg, butt AND arm workout. See ya this fall, treadmill!

 


 

Move #1

HIGH KNEES

 

"Lift one knee up in front of the hips at a time, jogging the knees up quickly while the opposite arm swings back. Lifting the knees fires up the hip flexors before a run." 

 

HIGH KNEES   "Lift one knee up in front of the hips... Read More

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Move #2

BUTT KICKS

 

"Stand tall and snap the heels back quickly toward the butt, keeping the knees beneath the hips to activate the hamstrings in the back of the leg."

 

BUTT KICKS   "Stand tall and snap the heels back quickly toward... Read More

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Move #3

HILL TECHNIQUE

 

"Shorten your stride, increase the stride rate (or cadence), and exaggerate the arm swing while climbing a hill. Proper hill technique promotes good form and builds strength specifically in the quads, glutes, and calves."

 

HILL TECHNIQUE   "Shorten your stride, increase the stride rate (or cadence),... Read More

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MOve #4

KETTLEBELL STEP UPS

 

"Have your kettlebell is in a rack position in one hand. Place the opposite foot on the treadmill and drive the opposite knee up to parallel. This movement works the stabilizers around the ankles, as well as the quads, glutes, and core."

 

KETTLEBELL STEP UPS   "Have your kettlebell is in a rack position... Read More

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MOve #5

SQUAT TAPS WITH OVERHEAD KB PRESS

 

"Hold the kettlebell with the bottom facing up (or by the horns). Lightly tap the bum down to the back of the treadmill while pressing the kettlebell overhead as you stand and push the hips forward, engaging the glutes. It's great for shoulders and lower body." 

 

SQUAT TAPS WITH OVERHEAD KB PRESS   "Hold the kettlebell with the... Read More

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Move #6

RUSSIAN KB TWIST WITH BICYCLE

 

"Hold the kettlebell with the bottom facing up (or by the horns). The body is in a V-position, and the back is straight. Keep the chest out and twist from side to side at the same time as you bicycle the legs in. This is a great oblique exercise."

 

RUSSIAN KB TWIST WITH BICYCLE   "Hold the kettlebell with the bottom... Read More

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Move #7

STRAIGHT ARM PLANK WITH SHOULDER TAPS

 

"Go into a straight arm plank position off the back of the treadmill with shoulders directly over the wrists. Engage the abdominals and tap fingertips to the opposite shoulder, alternating sides. Lock the hips in place to maximize core strength benefit. (Hold for 60 seconds)"

 

STRAIGHT ARM PLANK WITH SHOULDER TAPS   "Go into a straight arm... Read More

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