Shared workout · Multi-sport
Treadmill + Upper Body & Core
Made with Fit File Forge. Describe any workout in plain words — we build it for your Garmin. Try Forge →
THE WORKOUT, STEP BY STEP
MULTI-SPORT
Treadmill + Upper Body & Core
15 min treadmill warm-up, full upper body & core strength session, 20 min treadmill cool-down.
WARMUP15 min
Treadmill easy run/walk
10 reps · 20 kg
Wide Grip Lat Pulldown @ 20 kg
REST1 min
Rest
10 reps · 20 kg
Seated Cable Row / Low Row @ 20 kg
REST1 min
Rest
10 reps · 10 kg
Triceps Pushdown @ 10 kg
REST1 min
Rest
20 reps
Bird Dog
REST30 sec
Rest
20 reps
Sit-Ups (bodyweight)
REST30 sec
Rest
10 reps
V-Ups / Jackknife Sit-Ups
REST30 sec
Rest
1 min
Plank hold
REST30 sec
Rest
10 reps · 5 kg
Chest Press @ 5 kg
REST1 min
Rest
10 reps · 5 kg
Shoulder Press @ 5 kg
REST1 min
Rest
15 reps · 15 kg
Crunch Machine @ 15 kg
REST1 min
Rest
COOLDOWN20 min
Treadmill easy run/walk
Workout Library
MORE WORKOUTS LIKE THIS
- RunningRace-specificDifficulty 5 of 5 — Elite
The Michigan
1600 · tempo mile · 1200 · tempo mile · 800 · tempo mile · 400
1 h 20Inspired by Ron Warhurst - RunningFartlekDifficulty 3 of 5 — Hard
Mona Fartlek
2×90 s · 4×60 s · 4×30 s · 4×15 s hard, equal floats — 20 min
50 minInspired by Steve Moneghetti
WANT YOUR OWN? DESCRIBE IT.
Type any session the way you'd tell a training partner — Forge turns it into a Garmin workout in seconds, and your coach can plan the weeks around it. Free to start.
Garmin and Garmin Connect are trademarks of Garmin Ltd. or its subsidiaries.