Treadmills are not just expensive sweater drying racks. It turns out these moving sidewalks to nowhere have many uses. You can run on them – especially satisfying since their front panel doubles a sweat splatter screen so not only can you see how far you’ve run but also how hard you’ve had to work to get there. You can also walk on them, an activity made even more enjoyable by a pair of headphones, an individual TV screen and low expectations of daytime programming. You cannot, however, sit on them. At least not while they’re turned on. It will eject you faster than you can say That latest Law & Order SVU about the Chris Brown and Rihanna debacle has got to be the most ridiculous episode they’ve ever aired. Because it was right?? I learned that the hard way today when Gym Buddy Allison and I decided to amp up the fun (and the weird looks) by using our dreadmills for something other than shin splints and sweaty elbows.
It all started with this “Shredmill” video that reader Colleen sent me ( I love you Colleen!) along with a challenge that the Gym Buddies and I try it:
(If you are reading this through e-mail or a reader, click through to my site to see the video)
Which we did. And then because we’re, you know, us (read: total dorks) we had to add on to it. We actually did the running portion first, to get it out of the way. We’ve learned from doing Tabatas that anything involving sprinting needs to be done as quickly as possible or you’ll find a way to talk yourself out of doing it. I don’t have a picture of that because we were running too hard to snap one but here’s me pretending to go flying off the back! The lady next to me was not amused. At all.
But we quickly learned there’s more than one way to end up on your butt on the carpet and you don’t even have to use your feet for this first one!
1. Treadmill Planks:
Start by turning on the treadmill to 1 mile per hour. Yes, super slow. If your treadmill has a lower setting you might want to try it on that one first. Get into a plank position at the end of the ‘mill with your hands on the sides (off the belt). When you’re ready, move your hands one at a time onto the belt. Now walk your hands while maintaining your plank position. For one minute.
(The girl in the video sticks a plyo box under her feet to maintain a straight plank form. We didn’t have a plyo box handy and so instead we decided to have Allison hold up my feet wheelbarrow-race style. I so wish we could have got a picture of that but alas we were too paranoid of getting busted by one of the personal trainers and getting our butts banned from the equipment. Again.)Â You’ll really feel this in your core and arms but also surprisingly a lot in your glutes. Or maybe I just clench when I’m nervous. (just me?)
2. Treadmill Bear Crawl
With the treadmill still running at 1 mph, get into a pike position with your weight on your hands and your feet on the sides. Step carefully (!!) onto the treadmill and walk your feet towards you. Repeat these bear crawls for one minute. This one’s not too bad once you get a feel for the motion. On the video I think she calls it a mountain climber but to me it felt like the opposite motion of a mountain climber. Whatever you call it, just expect it to feel really weird at first. You’ll feel this one in your core, shoulders and arms again with added work for your legs.
3. Treadmill Crab Walks
With the treadmill still on 1 mph, crouch at the end of the ‘mill. Lean backward and place both hands on the belt, walking them away from you, crabwalk style. Again, one minute of pain. You’ll feel it in your shoulders, arms, abs and tongue, apparently. For the record, I thought this one was by far the hardest of the bunch. It’s really easy for your hands to get out from underneath you and then your instinct will be to sit down to catch yourself. DON’T DO IT. Human skid mark, that’s me. (Seriously, I have road rash on my right cheek now.)
4. Treadmill Push
Now turn the treadmill OFF. Brace your hands at the top and push hard enough with your legs to move the belt under your own power. “Run” on it this way for one minute. If you can make it that long. This one burns out your quads fast! Kind of like sled pulls. But without the sled. Or the pulling.
Turn the treadmill back on to a reasonably slow pace – we picked 3 mph – and then turn yourself around (and that’s what it’s all about! *clap, clap*) You’d think this would be as easy as walking backwards on the ground. Well it isn’t! My only tip is to hold on to the handrails until you’re certain of your balance.
One last tip: We learned very quickly during the plank walks that treadmills are made for shoes and all the little grippy nubbins (that’s the official name right?) will tear the crap out of your hands. My fix was to walk on my knuckles (seriously) but then Allison pointed out we have weight lifting gloves. Her solution was way better (as they usually are) although Chuck Norris would have done it my way. Just saying.
Do you have any fun not-running treadmill moves that you do? Anyone else going to try this? (Seriously do it – it’s fun! And it’s a good workout!) Has anyone else ever sat down/fallen off/gotten ejected by a treadmill?
P.S. Lest you think I’m a total narcissist, I tried hard to get Allison to be in the pics with me but she refused. I hadn’t planned on doing this today and so the pictures were a surprise to both of us (hence my complete lack of makeup or non-bumpy ponytail. I’m lucky I was wearing matching clothes). Huge props to her for doing it with me anyhow though!
And because nothing is funnier than watching other people fall down, I’ll leave you with this, the Ultimate Treadmill Fails:
Thank you so much for sharing the ultimate treadmill fails. I was crying cause I was laughing so hard.
I just really love your blog. Every morning I look forward to reading it! Thank you for being so honest, real, and funny.
Katha
Aw thanks Katha! This comment totally made my day – love that I could help your day be better:))
You can do walking lunges on a treadmill
Oh, great idea!!!
Love, love, love this!! I’m fixing to head downstairs and try some of these (I hope I have room between my treadmill and wall!). I’m going to try to turn one of these moves (I think the crab walk) into my daily 43.
BTW – I have those exact same shoes you are wearing!!!
You must report back after you’ve tried them! Dying to hear what you think!! Also, what is a daily 43?! (LOVE Mizuno shoes:))
Well, today I ended up doing a moving squat on the treadmill – I did sets at 0, 5% & 12% incline. I don’t have room behind my treadmill but I played around and I think I can do the plank walks from the front (that will be tomorrow or Thursday’s 43). I love the idea of using the treadmill for other things – don’t know why I’ve never done it before – thanks for a great idea!!
A daily 43 – I’m 43 so every day for this year of 43 I pick an exercise and do 43 reps. I start each year by running my age in miles and this year I decided to carry it a step further!
As I read this I realised there were so many new ways to hurt myself at the gym :). I think I’ll try a few like the walking backwards and planks, but other than that, I think it’s best for the appendages I love and call mine that I do not attempt these!
Love the treadmill workout Charlotte! It’s so cool how creative people can be with their workouts. Have you tried the bar method yet? (or similar ballet-micromovement workout?) I’ve started to read about some people doing it-I personally haven’t tried it yet but want to-and think you guys should give that a shot next!
We have, actually! We’ve done 3 different variations… we did the Lotte Berk Method (the original apparently), then we tried Physique 57 (a popular NYC offshoot) and then Barre. It was a lot of fun and definitely a great way to mix things up!
Did you write posts on those? Could you link me to them? (I’ll try to search your site anyway now. 🙂 ) Thanks Charlotte!
Nvm, found it. 🙂
Holy cowbells! These exercises look SO COOL, but I know myself. I’d not only fall down, but somehow manage to cause a domino effect & knock over the entire row of those unfortunate enough to be on the treadmills near me.
These are great ideas, although I bet you get some pretty odd looks from fellow gym goers when doing them.
I wish I could have taken pictures of their expressions! Priceless.
You forgot dancing! http://vimeo.com/8267567
I did!! I love treadmill dancing!! I totally need to try that.
Awe. Some. The only thing I think you forgot was how to dismount? I mean that physics thing of a body in motion stays in motion and all? I see lots of face plants in my future, but I’m totally trying this!
Haha! I actually joked with Allison that I needed to do a round-off back-tuck dismount;)
LOL! Very creative 🙂
Love these ideas. I’ve done the treadmill planks, but never thought of the other ways. The crab walk especially scares me. Another idea is to walk sideways on the treadmill. It ups the intensity if you maintain a semi-squat, keep toes pointed to the side (do not let your leading foot start to point to the front of treadmill as you fatigue), and add an incline. Of course spend equal time sidestepping to the left as you do to right. Much more functional and tiring than the hip abductor machine.
I thought of you the other day when I was contemplating what jellybeans to buy. I love Easter candy! My favorites are the SweetTarts jellybeans.
Ooh I like that idea! Will totally try that! And SweeTart jelly beans are hands down THE BEST!!
Great, now I’ll probably need to tell people for the next few months that they’re not allowed to do these. (Our treadmills are only a couple of feet away from the wall, and doing them would not give anyone room to pass.)
Lol. Um, sorry?
I’m blaming Equinox Gym, not you!
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Nuth’n sexier than “tread hands!”
Just watch, you’ll be the next trend on newsstands 🙂
OK- LOVE! I have tried a couple ones in the past but gonna revisit! THX & hopefully I will not hurt myself too badly! 🙂
I hate treadmills, but I would totally do this. And I would fall on my face. And it would be hysterical. Next time I visit, we’re doing this!
Wow. You know I love you, Charlotte, but if you were pulling these moves next to me at the gym as you are with that poor woman, I’d be seriously side-eyeing and judging you. I’ll stick to running.
I feel sorry for that poor woman next to you. It probably took all of her concentration to not pay attention to you. I would have had to move if someone started doing this next to me b/c if I’m not looking straight ahead while on the treadmill, I start to veer off the to side. Seriously, I can’t tell you how many times I’ve almost fallen off the treadmill because I started looking around. Talk about treadmill fail!
Am I glad that my trainer is almost a Luddite…
You are just too darn cute. That is all. 🙂
Gaye
If I had a treadmill at home maybe I’d try it…don’t think I could do that at the gym haha. People would start avoiding my classes 😛
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Very creative, maybe a little dangerous even. But it looks like a lot of fun. Great post.
I need to try these! How convenient that I have my own treadmill at home so no one will have to see my epic treadmill falls!
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The next time I am exercising on a treadmill, I will certainly keep these effective tips in mind! Thanks for sharing these creative workout tips to make the treadmill sessions more fun and interesting. My favorite tips include walking backwards, performing the treadmill crab walk, and the treadmill bear crawl.
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How creative! What about skateboarding 😉 I am definitely going to be doing some of the things your wrote about here, can’t wait! Thanks for the helpful ideas.
I’d be afraid of all the eyeballs staring at me. But you know, it’s all about individualism and going against the grain. (Kind of like what happened to your hands, ouch!)
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