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Treadmill Drills

In a few weeks the weather will turn cold and running inside on a treadmill will be about our only option. I personally love running on my treadmill. But I have a lot of people ask me how they can spice up there treadmill workout. Most treadmills have many different workouts built in. iFit live has revolutionized running on a treadmill with Google maps and workouts by Jillian Michaels.

For those of you who don’t have a new treadmill capable of this there are still things you can do to mix up the normal treadmill routine. I like to call these “Treadmill Drills”. Below I have listed a few drills that you can do on the treadmill. Check them out and let me know what you think or if you have anything to add.


Treadmill Drills


1. Arm Jacks

While you can’t do traditional jumping jacks on a treadmill and run at the same time you can do arm jacks. Continue running on the treadmill but move your arms to the top of your head like you are doing a jumping jack. To really spice this up add a few 2 or 3 pound dumbbells. Make sure you start off slow especially if you are using are adding weights. As you get better at arm jacks up the speed and incline.

2. Explosive Back Pedal

You are going to need some extra space for this workout. Start off by running normal on a low speed. Allow yourself to slide backwards and be propelled off the treadmill. This might take some practice so be careful and take it slow at first. Once you are off the treadmill in one fluid motion back pedal 2 steps, plant and explode back onto the treadmill. This should be done all in one motion. Remember to start slow and then crank up the intensity.

3. Treadmill Side Step

This is going to involve you stepping off the treadmill to your left and right. Take two crossover steps, plant and then crossover back until you are back on the treadmill. Run for 30 – 45 seconds then crossover to the opposite side. This takes some coordination so go slow and make sure you don’t trip. If your treadmill has arms that go down the side see if you can slide them up to give yourself more room. You can do this same exercise backwards on the treadmill. This is probably one of the hardest treadmill drills to pull off.

4. Crazy Feet

There are many different feet training exercises you can do on a treadmill. You can side-step, foot over foot or even make up your own foot exercise on the treadmill. Check out the video below to see more crazy feet exercise on a treadmill.

Using a treadmill inside at your home or even at the gym when the weather gets bad is one of the best workouts you can do. Adding a few treadmill drills to mix up your treadmill workout  will make sure you avoid that burnout that occurs when we lose interest in working out. Make sure you set goals and stay motivated. You can archive your fitness goals just stick with it.