Total time= 45 min.
| Minutes | Speed | Elevation |
| 0-1 min. | 2.0 | 0 |
| 1 min.- 1:30 | 1.8 | Walk on your toes |
| 1:30-2 | 1.8 | Walk on your heals |
| 2-2:30 | 1.8 | Walk on your toes |
| 2:30-3:00 | 1.8 | Walk on your heals |
| 3-4 | 1.8 | 6 |
| 4-5 | 2.8 | 1 |
| 5-6 | 3.5 | 0 |
| 6-7 | 4 | 0 |
| 7-8 | 3.5 | 0 |
| 9-10 | 4 | 0 |
| 10-11 | 3.5 | 0 |
| 12-13 | 4 | 0 |
| 14-15 | 3 | 0 |
| 15-16 | 2.8 | 0 |
Stretch calves
Repeat 2 times:
- 10 overhead shoulder presses (10 lbs)
- 15 squats
- 10 bicep curls (10 lbs)
| Minutes | Speed | Elevation |
| 0-1 min. | 2.0 | 0 |
| 1 min.- 1:30 | 1.8 | Walk on your toes |
| 1:30-2 | 1.8 | Walk on your heals |
| 2-2:30 | 1.8 | Walk on your toes |
| 2:30-3:00 | 1.8 | Walk on your heals |
| 3-4 | 1.8 | 6 |
| 4-5 | 2.8 | 1 |
| 5-6 | 3.5 | 0 |
| 6-7 | 4 | 0 |
| 7-8 | 3.5 | 0 |
| 9-10 | 4 | 0 |
| 10-11 | 3.5 | 0 |
| 12-13 | 4 | 0 |
| 14-15 | 3 | 0 |
| 15-16 | 2.8 | 0 |
Stretch your calves
Repeat 2 times:
- 10 modified push-ups (knees on ground)
- 10 reverse flies with hand weights (5 lbs.)
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