Dreadmill challenge

March 05 2019

Here at DW Fitness First, we love a good challenge, and we want you to get involved too!

We’ve created the ultimate combination of speed, strength and endurance training to put your body to the test

The Dreadmill challenge begins, as you’d expect, on a gradually inclining treadmill. You’ll then have to take on a circuit of kettlebell thrusters, box overs and overhead swings before a final stint on the treadmill.

A member of staff will record your time, as you’ll be up against the clock to see who can finish the challenge in the quickest time.

After you’ve given it your all and received your best time, you can head over to our leaderboard and compete for the top spot and ultimate bragging rights.

600m treadmill run

  • Press quick start and enter your desired speed
  • At 0.2km the treadmill should be raised to a 2% incline
  • At 0.4km the treadmill should be raised to a 4% incline
  • Once 0.6km is displayed, press STOP and safely straddle the treadmill and transition to the kettlebell

 

Kettlebell thrusters (16kg male/8kg female)

  • Complete a squat with the kettlebell held against your upper chest
  • Exhale while quickly extending your hips and knees, transferring power from the lower body, through the core and to your upper extremities
  • Push the kettlebell above your head, then return to the starting position
  • Complete 33 reps

 

Box overs

  • Start with one foot on the step
  • Laterally move over the step, kicking your original foot off the step and replace it with the other
  • Complete 66 reps

 

Kettlebell overhead swings (16kg male/8kg female)

  • Hinge at the hip, keeping your spine neutral and your knees pointing out
  • Squeeze your glutes and drive your heels down as you snap your hips forward, driving the kettlebell up in an arc
  • At the top of the movement, your legs should be locked out, with your core tight and your biceps on either side of your ears
  • Lower the kettlebell back down between your legs in an arc and repeat
  • Complete 33 reps

 

600m treadmill run

  • Press quick start and enter your desired speed
  • At 0.2km the treadmill should be raised to 4% incline
  • At 0.4km the treadmill should be raised to 8% incline
  • Once 0.6km is displayed, press STOP - you’re finished!

 

Once you’ve completed the challenge and you’ve been given your results, don’t forget to head over to the leaderboard and input your time!

If you’d like to get a bit of practice in before taking on the challenge, head down to your local DW Fitness First gym and treat yourself to a free workout on us with our three-day guest pass.