Treadmill + Weights

Sometimes I like to put my clients on the treadmill for cardio and weight intervals. I like this for a few reasons:

Great for clients that you only see 1x/wk, you can get both weights and some cardio in.
Client can work at their pace if they are having a rough day (its time based)
You can adjust the incline and speed on the treadmill (insert evil smiling devil emoji face here)

I like to put the dumbbells in the cup holders for clients to access easier, but you can always hold them or set on the floor between intervals. I also have my athletes straddle the treadmill for their weight intervals and leave the treadmill running to use the clock. With a continuous running clock you have the client alternate between weight intervals and cardio intervals. Here is how it works:

Warm Up Walk 5mins

8 Rounds:

1 minute of dumbbell movements

3mins of walking

Cool Down Walk 5mins

Core Activity/Movements

Stretch

Here are the following dumbbell exercises I like to have my clients do with weights all dumbbells .

Bicep Curls (Alternating singles or dual)

Tricep extension (standing) or kickbacks (bent at waist)

Shoulder Press (Alternating singles or dual)

Bent Over Rows (bent at waist alternating singles or dual)