Tone Your Entire Body With Just Seven Treadmill Moves

Tone Your Entire Body With Just Seven Treadmill Moves

Add a weighted ball and a little creativity, and this go-to indoor machine can give you a full-body workout. Try these seven moves to improve your balance, sculpt lean muscle and boost your metabolism. Watch the moves.

Your trainer: Jeff Halevy, owner of Halevy Life, a personal-training gym in New York City

You'll need: An 8- to 10-pound medicine ball and a treadmill

Do: 2 to 3 sets of these moves 3 times a week on alternate days. Use the inclines and speeds listed here as your starting point, but never go so fast or steep that you might lose control.

Reverse Heartbeat

Works: chest, butt, thighs

With treadmill off, stand on belt with back to console, holding ball with both hands at chest. Set incline to 5 and speed to 2.5 mph, and start walking backward. Press ball out (as shown), then bring back to chest. Continue for 1 minute.

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Pike Pull

Game of Catch

Works: chest, abs

Set incline to 10, speed to 6 mph. Sit on floor with toes under end of treadmill (avoid contact with belt), holding ball with both hands at chest. Lower torso to floor, reaching arms overhead. Sit up and throw ball onto belt (as shown). When ball returns, grab it and lower for 1 rep. Do 10 reps.

Weighted Shuffle

Lunge and Press

Wheelbarrow

Floating Dip

Works: shoulders, back, triceps, abs

With treadmill off, stand on belt with back to console, grasping handholds with both hands. Straighten arms to press body up, bringing feet off belt. Lower yourself slowly, leaning slightly forward to take pressure off shoulders, bending elbows until upper arms are parallel to floor (as shown). Press up for 1 rep. Do 8 to 10 reps.

Original article and pictures take www.self.com site