If you can dish it out, you better be able to take it - right? I was certainly put to the test over the weekend at Chicago's Shred415, a treadmill/strength interval fitness studio on the north side of the city. The workout was probably a little more intense than the typical TraciDMitchell interval workout, but well worth it. I had a great time and will do my best to pay homage to the Shred415 workout I did with a shorter, dialed-down version. Definitely not an exact replication, but if you're up for a challenge, fasten your seat belt and get ready for a workout that will have you red-lined a couple times.
There are four circuits, each lasting right around 8 minutes (give or take). This workout starts on the treadmill and moves to strength exercises on the floor, followed by one more treadmill and one more strength interval. If you want a play-by-play of the actual workout I did, you can find it here.
- Riser or something stable to step on, like a bench
- 2 dumbbells (light/medium weight; 5 - 10 lbs)
- 2 dumbbells (medium/heavy weight, 10 - 20lbs)
- walk (4.5mph)
- jog (5.5mph)
- run (6.5mph)
- 2 Minutes: Set speed to one of the three points above (for the sake of this post, we'll start with a jog)
- 1 Minute: hold speed at 5.5, bring incline to 3.5%
- 1 Minute: hold speed at 5.5, bring incline to 6%
- 1 Minute: bring speed to 6.5, drop incline to 3.5%
- 1 Minute: bring speed to 7.5, hold incline where it is
- 1 Minute: bring speed to 8.5, hold incline where it is
- 1 Minute: bring speed to 9.0/9.5, drop incline to 0%
- Reduce speed to a walk and head to the floor
- Grab the heavier dumbbells and go straight into a set of 15 lunges (on each leg)
- Still holding the weights, stand with your feet shoulder width apart and go into 20 shoulder press squats
- Hold weights at your side, and begin 30 bicep curls, alternating arms, with a slight bend at the knee, abs drawn in
- Continue holding the weights, lean forward (about 45 degrees) and go into a set of 20 bent over rows
- Grab the lighter weights and go into a set of 30 crossover punches (think boxing, punching weight across body, holding in abs)
- Drop to the floor, and do 15 push ups (on your knees if your low back is feeling it)
- 1 Minutes: bring speed to 4.5, incline to 4.5%
- 1 Minute: hold speed at 4.5, bring incline to 8.5%
- 1 Minute: hold speed at 4.5, bring incline to 12.5%
- 1 Minute: hold speed at 4.5, bring incline to 15%%
- 1 Minute: bring speed to 6.0., drop incline to 9% (jogging, pull knees up)
- 30 seconds: bring speed to 7.5, drop incline to 6%
- 30 seconds: bring speed to 8.5, drop incline to 3%
- 1 Minute: bring speed to an all out pace, drop incline to 0%
- Starting with your right foot, do 15 step ups on the riser or step, pulling your left knee to your chest. Switch legs, repeat.
- Go back into lunges, performing 15 on each leg (if you're getting fatigued, take your time and watch your form.
- Grab one heavy dumbbell and stand with your feet hip width apart, start a set of 30 mini-squat jumps, pushing the weight up as your feet leave the ground.
- Take the same weight and hold it down in front of you. Legs about hip-width apart and feet turned to 45 degrees out, drop into 15 squats.
- 10 more burpees and you're done! (what are burpees? see here.)
I love the workouts you post, always interesting and challenging! This shred-like workout is awesome, but I just have one question, in circuit #1, when you bring your speed to 6.5 what should your incline be at? It says 6%%, but says to drop and the previous incline was at 6%.
Thanks again! I am a runner and your workouts really help me keep up my strength and allow me to continue to improve my cardio!
Hi Patti! Ha! You are the only person to notice that – and that post has gotten plenty of mileage. The incline should decrease to 3.5%. I’m going to modify it right now on the post so there is no more confusion. I’m glad you like to workouts. I’ll have another great one on Wednesday! Best, Traci