Total Body Treadmill Box Shuffle Workout

Shake up your cardio with this new Treadmill Box Shuffle workout.   

If you don’t want to use a treadmill and prefer to do it in nature – hit the beach (my favorite) or find a park or empty (and safe) streets around your neighborhood. 

Target Zones:  Core, Hips, Buns, Thighs, Calves, Arms and Cardiovascular system

What You’ll Need: 5lb dumbbells or whatever you are comfortable walking and using. 

Note: Be sure to do a proper warm up – walk at a fast pace for 5-10 minutes.  Be sure you break a light sweat before starting this workout.

Start with the treadmill at a speed of around 3.0 – 3.4 mph   Incline at around level 2-4. 

Start facing forward.  Begin walking forward with power for 30 seconds. 

Don’t be tempted to increase the speed until you get very familiar with the entire drill.  Then turn your body sideways so your hips face the front of the treadmill. 

Side shuffle on the treadmill as if you are doing tennis or basketball drills.  Stay in a low squatted position.  Do this for 30 seconds. 

Then turn your back to the treadmill and run at same pace backwards for 30 seconds. 

Then shift to the other side and side shuffle for 30 seconds. 

And finally end up facing the front and walk powerfully for another 30 seconds.

If you have done it properly you should have just made a box with your body with each position.

Now grab your dumbbells and keep the incline between 2-4 OR wherever you are comfortable and continue walking for 1 minute. 

Try doing bicep curls (one at a time to maintain balance) or shoulder underhand presses (one at a time) or even triceps kickbacks (one at a time) while walking. 

Put Dumbbells down and repeat the above Box Shuffle Drill for another 2 minutes.

Repeat 1 minute walking with dumbbells.

Continue this series for at least 5-7 times.  As you get comfortable with the drill you can play with the incline – but be careful of increasing the speed too much as this will add unnecessary risk to the drill. 

Caution: Always be mindful of the side arms of the treadmill unless of course you are outdoors.

Move More –  Eat Better  – Forgive Often

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Rebecca Kordeki

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