Anna Kaiser’s treadmill routine is next-level.
Out of all archetypal exercise equipment, the treadmill has outlasted most of its predecessors (RIP Thighmaster; RIP vibrating belt). But while it always had a dedicated corner in our parent’s basement, and let’s be real, most of the time doubled as a clothing rack, it’s making one hell of a resurgence. As in, Anna Kaiser’s cult-y dance cardio class has gone all old school on us with a full on treadmill routine, AKTread. Obviously we had her show us what it was all about. But guys, just look below and tryyyyy to follow along because this shit is next-level. 10 points for whoever has the proverbial guts to try this at their local gym.
Turn off the treadmill and stand centered. Using your arms for support, sit back into a squat position, crossing your right leg underneath your left. Stand back up to center, lifting your right leg up so your foot is against the left knee. Repeat 10 times on this side; switch sides and do 10 more reps.
Begin with the treadmill off. Stand on the band between the railings and one hand on the top of each railing. Pressing into your palms, extend your elbows to lift your feet up off the ground. Cross your ankles and open your knees out to the sides (like you're cross-legged in the air). Without unlocking your ankles, engage your core to drive both knees in toward your chest. Lower your knees with control to complete one rep. Complete up to 10 reps, and repeat the set up to three times.
Passé Twist Jumps
Walking at a pace of 3.5, hold on to the handrails. As you straighten your arms, bring your right foot to tap your left knee and twist your hips to face the left side. Take 3 steps and repeat other side. Increase the speed of the treadmill as you get more comfortable with this move!
Walking at a pace of 3.5, hold on to the handrails. As you straighten your arms, lift your right leg bent behind you and jump off the belt with your left foot. Take 3 steps and repeat other side. Increase the speed of the treadmill as you get more comfortable with this move!
Start in a side plank position with your left hand on the hard plastic bottom of the treadmill and the right hand holding on to the right handrail. Both feet should be placed on the silver edges of the treadmill, off the band. Lift your hips up to the ceiling and then lower down to the belt. Repeat 10x.
Plank Forward Climb
Start with the treadmill turned off. Place both palms on the plastic casing at the front of the treadmill. Without standing up, step forward with your right foot, and press into your right toes as you extend the leg to push the band backward. Step forward with your left foot, and press into the left toes to push the band backward. Continue climbing forward, engaging your abs to control the speed of the band. (Just hop both feet out to the edges if you need a break.) Repeat for 1min.
Shuffling Heel Clicks
Turn treadmill on to speed 2.5 (4.5 for a more advanced client). Start by shuffling feet facing the right side, while holding onto the right hand rail. Feet should be slightly wider than shoulder distance apart. Bending your knees parallel, jump up into the air and click your heels. Land back with feet parallel and knees bent. Shuffle twice in between each heel click. Repeat 10x.
Handlebar Chest Pull
Start with the treadmill turned off, and sit down on the center of the band with your back facing the monitor, your knees bent, and the soles of your feet on the band. With both hands, grab onto the railings with your palms facing each other. Press into your heels and lift your booty up off the band, squeezing your butt to keep your feet stable and prevent the band from moving forward. Lean backward so your chest is parallel to the ground. Without dropping your hips, bend your elbows to bring your chest up toward the railing, then extend your arms with control. That's one rep. Complete eight to 10 reps, and repeat the entire set up to three times.