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. (https://video.self.com/watch/trainer-to-go-treadmill-routine-entire-body-workout)
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.
1. Reverse Heartbeat
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.
Works chest, butt, thighs
2. Pike Pull
With treadmill off, do a plank with feet on belt. Use feet to move belt, drawing hips up to form an inverted V (as shown). Press feet back to start for 1 rep. Do 10 reps.
Works shoulders, chest, abs
3. Game of Catch
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.
Works chest, abs
4. Weighted Shuffle
With treadmill off, stand on belt facing right, holding ball with both hands at chest. Set speed to 3.5 mph and shuffle (as shown) for 30 seconds. Switch sides; repeat.
Works biceps, abs, butt, thighs
5. Lunge and Press
Stand on belt and set incline to 5, speed to 2.5 mph. Lunge left leg forward and press ball straight up (as shown). Lower ball to chest, then lunge right leg forward and press ball up. Continue, alternating sides, for 1 minute.
Works shoulders, abs, butt, legs
6. Wheelbarrow
Set speed to 2.5 mph and get into a plank with feet on floor, hands on either side of belt. Carefully move hands onto belt, walking left hand forward (as shown), then right. Continue, keeping hips square, for 1 minute.
Works shoulders, chest, abs
7. Floating Dip
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.
Works shoulders, back, triceps, abs
