Sheet1

Treadmill Shredmill WORKOUT

Treadmill Shredmill WORKOUT

LISS LEVEL I

LISS LEVEL II

1st set warm up slow

0-3:00
Inc: 2
speed: 5kph
3-5:00
Inc: 4
speed: 6kph
5-7:00
Inc: 5
speed: 8kph
7-8:00
Inc: 2
speed: 9kph
2nd set warm up slow
8-11:00
Inc: 2
speed: 5kph
11-13:00
Inc: 4
speed: 6kph
13-15:00
Inc: 5
speed: 8kph
15-16:00
Inc: 2
speed: 9kph
3rd set booty buildin' time
16-20:00
Inc: 12
Speed: 5.5kph
20-21:00
Inc: 15
speed: 6kph
21-23:00
Inc: 10
speed: 5kph
4th set booty's burining oooh!
23-27:00
Inc: 12
Speed: 5.5kph
27-28:00
Inc: 15
speed: 6kph
28-30:00
Inc: 10
speed: 5kph
5th set c'mon let's shape em them leggies!
30-34:00
Inc: 12
Speed: 5.5kph
34-35:00
Inc: 15
speed: 6kph
35-37:00
Inc: 10
speed: 5kph
6th & final set! Focus now! Almost there!
37-41:00
Inc: 12
Speed: 5.5kph
41-42:00
Inc: 15
speed: 6kph
42-44:00
Inc: 10
speed: 5kph
One last one go hard!!!
44-45:00
Inc: 2
speed: 12kph
Cool down. Walk. You made it!
45-50:00
Inc: 0
Speed: 3.3kph

1st set warm up slow

0-3:00
Inc: 2
3-5:00
Inc: 4
5-7:00
Inc: 5
7-8:00
Inc: 2
2nd set warm up slow
8-11:00
Inc: 2
11-13:00
Inc: 4
13-15:00
Inc: 5
15-16:00
Inc: 2
3rd set booty buildin' time
16-20:00
Inc: 12
20-21:00
Inc: 15
21-23:00
Inc: 10
4th set booty's burining oooh!
23-27:00
Inc: 12
27-28:00
Inc: 15
28-30:00
Inc: 10
5th set c'mon let's shape em them leggies!
30-34:00
Inc: 12
34-35:00
Inc: 15
35-37:00
Inc: 10
6th & final set! Focus now! Almost there!
37-41:00
Inc: 12
41-42:00
Inc: 15
42-44:00
Inc: 10
One last one go hard!!!
44-45:00
Inc: 2
Cool down. Walk. You made it!
45-50:00
Inc: 0

Page 1

Sheet1

Shredmill WORKOUT

LISS LEVEL II

p slow
speed:
speed:
speed:
speed:

5kph
6kph
8kph
9kph

speed:
speed:
speed:
speed:

6kph
7kph
9kph
10kph

up slow

buildin' time

speed: 6kph
speed: 7kph
speed: 6kph
burining oooh!
speed: 6kph
speed: 7kph
speed: 6kph
et's shape em them leggies!
speed: 6kph
speed: 7kph
speed: 6kph
Focus now! Almost there!
speed: 6kph
speed: 7kph
speed: 6kph
go hard!!!
speed: 13kph
alk. You made it!
Speed: 4kph

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