Heading into the end of the year, you may be trading in your outdoor hikes and swims for the treadmill. But that doesn't mean you have to be bored by your routine. Mix up your treadmill time with this fun routine, created by Patricia Friberg, a Los Angeles-based trainer and star of three fitness DVDs, most recently "Power 4 Pink Workout" ($20 at amazon.com). Just in time for Breast Cancer Awareness month, net profit from the sale of this DVD goes to the Breast Cancer Research Foundation.
Do a light jog or fast walk for 5 minutes without an incline.
Super slow motion
Treadmill setup: 0.5 mph with an incline of 10
With your hands at your sides, palms facing back, take a very slow step with your right foot. As your right heel strikes the treadmill, your left arm should move slowly upward on the diagonal. Pause for a second as you extend your left leg behind you before it moves in front, firming your glutes. Repeat.
Duration: 2 minutes
Low squat sideways step
Treadmill setup: 1 to 1.5 mph with an incline of 10
Pause the treadmill while you set up and get ready for this exercise. Standing sideways, lower yourself into a deep squat, being careful to keep your knees in line above your ankles. As the treadmill moves, stay low in your squat and side step. You will feel your gluteus medius (the side of your butt) working hard. Before you switch sides, pause the treadmill.
Duration: Alternate sides for 1 minute at a time for a total of 4 minutes.
Low backward walking
Treadmill setup: 1 to 2 mph with an incline of 10
Facing away from the treadmill, hold onto the handrails carefully and keep your knees bent in a squat position. Walk slowly, paying attention to articulating your toe-to-heel movement.
Duration: 2 minutes
Treadmill setup: 6 to 9 mph without an incline
Begin your sprint facing forward for one minute, then hit the pause button and carefully step off the treadmill. Standing next to the treadmill, get low into a squat position, pressing down into the floor before you use your legs to jump high into the air, reaching your arms up. Catch your landing in a squat position before exploding up in the air again.
Duration: 1 minute sprint and 15 squat jumps repeated 2 to 3 times.
Hill and abs training