Myles McGee
Editor · OTFInsider
Editor at OTFInsider. Reach the editorial team for tips, corrections, or partnership inquiries.
Recent articles by Myles McGee
- IntelFebruary 16, 2026
Monday Strength Day
Heavy floor work today with inclines on the tread. Expect low reps with heavier weights and challenging tread inclines. 3 blocks on each station.
- IntelFebruary 15, 2026
Sunday Power Day
Short bursts with all-out efforts. Lots of push-to-all-out combos on the tread and explosive movements on the floor. Great day for splat points.
- IntelFebruary 14, 2026
Saturday ESP Day
The best of all three worlds. Endurance, strength, and power all rolled into one. Varied blocks with a partner element on the rower.
- IntelFebruary 13, 2026
Friday Endurance Day
Long tread blocks with progressive pushes. One continuous floor block focusing on higher reps with moderate weight. A true endurance challenge.
- IntelFebruary 12, 2026
Thursday Strength Day
Incline work on the treads with heavy compound movements on the floor. Focus on controlled tempo and time under tension.
- IntelFebruary 11, 2026
Wednesday Endurance Day
23-minute tread block with progressive push pace intervals. Floor features a chipper-style block. Bring your water bottle for this one.
- IntelFebruary 10, 2026
Tuesday Power Day
All-out intervals on the tread with explosive plyometric work on the floor. Short rest periods designed to keep your heart rate elevated.
- Daily Intel2026-02-19T21:33:06.755Z
Today's Orange Theory Workout Intel – Friday 2/20/26
OTFinsider.com Today's Orange Theory Workout Intel – Friday 2/20/26TreadmillBlock 1 - 9.25 MinutesBuild 1:30 Second Base30 Second Base To Push (PW @ 1-8%)30 Second Push (PW @ 8%+)30 Second Push To All Our (PW @ 8-10%) Build 2:45 Second Base45 Second Base To Push (PW @ 1-8%)45 Second Push (PW @ 8%+)45 Second Push To All Our (PW @ 8-10%) Build 3:1 Minute Base1 Minute Base To Push (PW @ 1-6%)1 Minute Push (PW @ 6%+)1 Minute Push To All Our (PW @ 8-10%)15 Second All Our (PW @ 10%+)90 Second Walking
- Daily Intel2026-02-19T15:03:38.242Z
Today's Orange Theory Workout Intel – Thursday 2/19/26 2G 12 Minute Run For Distance Benchmark
OTFInsider.com Today's Orange Theory Workout Intel – Thursday 2/19/26 2G 12 Minute Run For Distance BenchmarkRepeat of 9/15/25 and Thursday 2/13/25 2G 12 Minute Run For Distance BenchmarkTreadmill Block 130 Second Push30 Second Walking Recovery30 Second Push To All Out30 Second Walking Recovery30 Second All OutTransition To Floor Weight Floor - Block 1 - 2.5 Minutes Back To Back30 Second Of Hinge And Reach30 Second Of Alt Reverse Lunge With Torso Rotation30 Second Of Lateral Hop To 4 High Knee
- Daily Intel2026-02-18T02:43:32.463Z
Today's Orange Theory Workout Intel – Wednesday 2/3/26
OTFinsider.com Today's Orange Theory Workout Intel – Wednesday 2/3/26 Repeat of 2/3/26TreadmillBlock 1 - 7.5 Minutes1 Minute Push (PW @ 6%+)90 Second Base1 Minute All Out (PW @ 10%+)1 Minute Walking Recovery1 Minute All Out (PW @ 10%+)1 Minute Walking Recovery1 Minute All Out (PW @ 10%+)90 Second Walking Recovery, Get To Base When Ready Block 2 - 6.5 MinutesGoal: Increase Your All Out Intensity 0.5 mph+ Or 1-2% If Power Walking1 Minute Push (PW @ 6%+)75 Second Base45 Second All Out (PW @ 10%+)1
- Daily Intel2026-02-17T03:14:45.074Z
Today's Orange Theory Workout Intel – Tuesday 2/17/26
OTFinsider.com Today's Orange Theory Workout Intel – Tuesday 2/17/26Repeat of 2/2/26Treadmill/Rower - 23.5 MinutesGoal: Maintain Your Paces Each Round While Increasing The Row IntensityRound 1:0.1 Mile Run @ 8% (PW 0.05 Mile @ 8%+)0.1 Mile Run @ 6% (PW 0.05 Mile @ 2%+)0.1 Mile Run @ 4% (PW 0.05 Mile @ 4%+)0.1 Mile Run @ 2% (PW 0.05 Mile @ 2%+)250m All Out Row Round 2: 0.1 Mile Run @ 8% (PW 0.05 Mile @ 8%+) 0.1 Mile Run @ 6% (PW 0.05 Mile @ 2%+) 0.1 Mile Run @ 4% (PW 0.05 Mile @ 4%+) 0.1 Mile Run
- Daily Intel2026-02-15T23:04:14.676Z
Today's Orange Theory Workout Intel – Monday 2/16/26
OTFinsider.com Today's Orange Theory Workout Intel – Monday 2/16/26 Repeat of 2/1/26Treadmill - Block 1 - 8 MinutesGoal: Increase Your Push Paces As The Duration Decreases And Maintain Your Base2 Minute Push (Pw @ 5%+)1 Minute Base90 Second Push (Pw @ 6%+)1 Minute Base1 Minute Push (Pw @ 6%+)1 Minute Base30 Second Push (Pw @ 8%+)2 Minute To Transition To The Floor Weight Floor – Block 1 – 8 MinutesBack-To-Back – 360 Upper:6 X Bicep Curl6 X Upright Row6 X Tricep Kickback, RestBack-To-Back – Unila
- Daily Intel2026-02-14T03:06:53.311Z
Today's Orange Theory Workout Intel – Saturday 2/14/26
OTFinsider.com Today's Orange Theory Workout Intel – Saturday 2/14/26Treadmill - 14.5 Minutes45 Second Push (PW @ 8%+)1 Minute All Out (PW @ 10%+)30 Second Walking Recovery1 Minute All Out (PW @ 10%+)45 Second Walking Recovery1 Minute All Out (PW @ 10%+)1 Minute Walking Recovery1 Minute All Out (PW @ 10%+)75 Second Walking Recovery1 Minute All Out (PW @ 10%+)90 Second Walking Recovery1 Minute All Out (PW @ 10%+)1.75 Minute Walking RecoveryFinisher: 1 Minute All Out (PW @ 10%+)3 Minute To Transit
- Daily Intel2026-02-13T00:33:17.254Z
Today's Orange Theory Workout Intel – Friday 2/13/26
OTFinsider.com Today's Orange Theory Workout Intel – Friday 2/13/26TreadmillBlock 1 - 5 Minutes Goal: Maintain Your Paces In The First Half And Then Increase In The Second.2.5 Minute Tread, Maintain Pace2.5 Minute Tread, Increase Pace By 0.2mph (Pw 0.5% Incline) Every 30 SecondsCheck & Remember Pace1 Minute Walking Recovery, Get To Base When Ready Block 2 - 5 Minutes Goal: Maintain Previous Pace From Block 1 In The First Half And Then Increase In The Second.2.5 Minute Tread, Maintain Pace2.5 Min
- Daily Intel2026-02-12T05:09:40.614Z
Today's Orange Theory Workout Intel – Thursday 2/12/26
OTFinsider.com Today's Orange Theory Workout Intel – Thursday 2/12/26Treadmill - Block 1 - 8 MinutesGoal: Maintain Or Increase Your Push Paces While Maintaining Base30 Second Push (PW @ 8%+)1 Minute Base30 Second Push (PW @ 8%+)1 Minute Base30 Second Push (PW @ 8%+)1 Minute Base30 Second Push (PW @ 8%+)1 Minute Base30 Second Push (PW @ 8%+)1 Minute Base30 Second All Out (PW @ 10%+)90 Second To Transition To The Rower Rower - 4.5 Minutes30 Second All Out Row10 Second Rest30 Second All Out Row20 S
- Daily Intel2026-02-10T22:54:18.901Z
Today's Orange Theory Workout Intel – Wednesday 2/11/26
OTFinsider.com Today's Orange Theory Workout Intel – Wednesday 2/11/26TreadmillBlock 1 - 5.5 MinutesGoal: Maintain Your Push And All Out Paces30 Second Push (PW @ 8%+)1 Minute All Out (PW @ 10%+)30 Second Walking Recovery30 Second Push (PW @ 8%+)1 Minute All Out (PW @ 10%+)30 Second Walking Recovery30 Second Push (PW @ 8%+)1 Minute All Out (PW @ 10%+)90 Second Walking Recovery, Get To Base When Ready Block 2 - 6.5 MinutesGoal: Maintain Your Base Pace. Maintain Or Increase Your All Out Paces30 Se
- Daily Intel2026-02-10T03:26:31.517Z
Today's Orange Theory Workout Intel – Tuesday 2/10/26
OTFinsider.com Today's Orange Theory Workout Intel – Tuesday 2/10/26TreadmillBlock 1 - 5.75 MinutesGoal: Maintain Your Base Pace90 Second Base @ 3% (PW @ 5%+)45 Second Base1 Minute Base @ 5% (PW @ 7%+)45 Second Base30 Second Base @ 7% (PW @ 9%+)45 Second Base30 Second Base @ 9% (PW @ 10%+)90 Second Walking Recovery, Get To Base When Ready Block 2 - 3 MinutesGoal: Maintain Your Base Pace1 Minute Base30 Second Base @ 3% (PW @ 5%+)30 Second Base @ 5% (PW @ 7%+)30 Second Base @ 7% (PW @ 9%+)30 Secon
- Daily Intel2026-02-09T04:16:49.181Z
Today's Orange Theory Workout Intel – Monday 2/9/26
OTFinsider.com Today's Orange Theory Workout Intel – Monday 2/9/26TreadmillBlock 1 - 11 MinutesGoal: Maintain Base And Push Paces, Increase Your Push To All Out Pace Each Build90 Second Base90 Second Push (PW @ 6%+)30 Second Push To All Out (PW @ 8-10%)75 Second Base75 Second Push (PW @ 6%+)30 Second Push To All Out (PW @ 8-10%)1 Minute Base1 Minute Push (PW @ 6%+)30 Second Push To All Out (PW @ 8-10%)45 Second Base45 Second Push (PW @ 8%+)30 Second Push To All Out (PW @ 8-10%)2 Minute To Transi
- Daily Intel2026-02-08T03:59:49.957Z
Today's Orange Theory Workout Intel – Sunday 2/8/26
OTFinsider.com Today's Orange Theory Workout Intel – Sunday 2/8/26Treadmill - 8 Minutes90 Second Push60 Second All Out60 Second Walking Recovery60 Second Push60 Second All Out60 Second Walking Recovery30 Second Push60 Second All Out60 Second Walking Recovery Rower - 8 Minutes90 Second Push60 Second All Out60 Second Recovery Row60 Second Push60 Second All Out60 Second Recovery Row30 Second Push60 Second All Out60 Second Recovery Row Weight Floor8x Deadlift To Low Row8x Heisman8x Squat To Press8x
- Daily Intel2026-02-07T00:58:29.902Z
Today's Orange Theory Workout Intel – Saturday 2/7/26
OTFinsider.com Today's Orange Theory Workout Intel – Saturday 2/7/26Treadmill - 23 MinutesGoal: Increase Your Push Paces By 0.1-0.5kmh / 0.1-0.3mph Each Round, Lower Base As Needed For Recovery1 Minute Push (Pw @ 6%+)2 Minute Base1 Minute Push (Pw @ 6%+)2 Minute Base1 Minute Push (Pw @ 6%+)2 Minute Base1 Minute Push (Pw @ 6%+)2 Minute Base1 Minute Push (Pw @ 6%+)2 Minute Base1 Minute Push (Pw @ 6%+)2 Minute Base1 Minute Push (Pw @ 6%+)2 Minute Base1 Minute Push (Pw @ 6%+)Finisher: 1 Minute All O
- Daily Intel2026-02-05T23:43:31.378Z
Today's Orange Theory Workout Intel – Friday 2/6/26
OTFinsider.com Today's Orange Theory Workout Intel – Friday 2/6/26TreadmillBlock 1 - 7.75 MinutesGoal: Maintain Or Increase Your Base Speed As The Inclines Decreases1 Min Base @ 6% (PW @ 8%+)75 Second Base1 Min Base @ 5% (PW @ 7%+)75 Second Base1 Min Base @ 4% (PW @ 6%+)75 Second Base1 Min Base @ 3% (PW @ 5%+)90 Second Walking Recovery, Get To Base When Ready Block 2 - 7 MinutesGoal: Maintain Or Increase Your Base Speed As The Inclines Decreases90 Second Base @ 6% (PW @ 8%+)75 Second Base90 Seco
- Daily Intel2026-02-05T04:29:52.257Z
Today's Orange Theory Workout Intel – Thursday 2/5/26
OTFinsider.com Today's Orange Theory Workout Intel – Thursday 2/5/26TreadmillBlock 1 - 9.25 MinutesBuild 1:30 Second Base30 Second Base To Push (PW @ 1-8%)30 Second Push (PW @ 8%+)30 Second Push To All Our (PW @ 8-10%) Build 2:45 Second Base45 Second Base To Push (PW @ 1-8%)45 Second Push (PW @ 8%+)45 Second Push To All Our (PW @ 8-10%) Build 3:1 Minute Base1 Minute Base To Push (PW @ 1-6%)1 Minute Push (PW @ 6%+)1 Minute Push To All Our (PW @ 8-10%)15 Second All Our (PW @ 10%+)90 Second Walking
- Daily Intel2026-02-03T22:34:58.437Z
Today's Orange Theory Workout Intel – Wednesday 2/4/26 500m Benchmark Row
OTFinsider.com Today's Orange Theory Workout Intel – Wednesday 2/4/26 500m Benchmark RowTreadmillBlock 1 - 4 Minutes4 Minute Run1 Minute Walking Recovery, Get To Base When Ready Block 2 - 18 MinutesGoal: Maintain Your Base And Maintain Or Increase Your Push Pace3 Minute Base2 Minute Push (Pw @ 5%+)3 Minute Base2 Minute Push (Pw @ 5%+)3 Minute Base2 Minute Push (Pw @ 5%+)3 Minute Base90 Second To Transition To The Floor Rower / Weight FloorBlock 1 - 4 MinutesBuy-In: 250m Push RowCircuit:8 X Bridg
- Daily Intel2026-02-02T23:22:02.004Z
Today's Orange Theory Workout Intel – Tuesday 2/3/26
OTFinsider.com Today's Orange Theory Workout Intel – Tuesday 2/3/26TreadmillBlock 1 - 7.5 Minutes1 Minute Push (PW @ 6%+)90 Second Base1 Minute All Out (PW @ 10%+)1 Minute Walking Recovery1 Minute All Out (PW @ 10%+)1 Minute Walking Recovery1 Minute All Out (PW @ 10%+)90 Second Walking Recovery, Get To Base When Ready Block 2 - 6.5 MinutesGoal: Increase Your All Out Intensity 0.5 mph+ Or 1-2% If Power Walking1 Minute Push (PW @ 6%+)75 Second Base45 Second All Out (PW @ 10%+)1 Minute Walking Reco
- Daily Intel2026-02-02T00:05:12.623Z
Today's Orange Theory Workout Intel – Monday 2/2/26
OTFinsider.com Today's Orange Theory Workout Intel – Monday 2/2/26Treadmill/Rower - 23.5 MinutesGoal: Maintain Your Paces Each Round While Increasing The Row IntensityRound 1:0.1 Mile Run @ 8% (PW 0.05 Mile @ 8%+)0.1 Mile Run @ 6% (PW 0.05 Mile @ 2%+)0.1 Mile Run @ 4% (PW 0.05 Mile @ 4%+)0.1 Mile Run @ 2% (PW 0.05 Mile @ 2%+)250m All Out Row Round 2: 0.1 Mile Run @ 8% (PW 0.05 Mile @ 8%+) 0.1 Mile Run @ 6% (PW 0.05 Mile @ 2%+) 0.1 Mile Run @ 4% (PW 0.05 Mile @ 4%+) 0.1 Mile Run @ 2% (PW 0.05 Mil
- Daily Intel2026-02-01T01:22:37.989Z
Today's Orange Theory Workout Intel – Sunday 2/1/26
OTFinsider.com Today's Orange Theory Workout Intel – Sunday 2/1/26Treadmill - Block 1 - 8 MinutesGoal: Increase Your Push Paces As The Duration Decreases And Maintain Your Base2 Minute Push (Pw @ 5%+)1 Minute Base90 Second Push (Pw @ 6%+)1 Minute Base1 Minute Push (Pw @ 6%+)1 Minute Base30 Second Push (Pw @ 8%+)2 Minute To Transition To The Floor Weight Floor – Block 1 – 8 MinutesBack-To-Back – 360 Upper:6 X Bicep Curl6 X Upright Row6 X Tricep Kickback, RestBack-To-Back – Unilateral 360 Lower:6
- Daily Intel2026-01-30T23:50:46.394Z
Today's Orange Theory Workout Intel – Saturday 1/31/26
OTFinsider.com Today's Orange Theory Workout Intel – Saturday 1/31/26 Repeat of 1/14/26TreadmillBlock 1 - 15 MinutesGoal: Increase Your Push And All Out Intensities Each Round1 Minute Push (PW @ 6%+)1 Minute Base1 Minute All Out (PW @ 10%+)1 Minute Walking Recovery1 Minute Push (PW @ 6%+)1 Minute Base1 Minute All Out (PW @ 10%+)1 Minute Walking Recovery1 Minute Push (PW @ 6%+)1 Minute Base1 Minute All Out (PW @ 10%+)1 Minute Walking Recovery1 Minute Push (PW @ 6%+)1 Minute Base1 Minute All Out (
- Daily Intel2026-01-29T22:23:08.429Z
Today's Orange Theory Workout Intel – Friday 1/30/26
OTFinsider.com Today's Orange Theory Workout Intel – Friday 1/30/26 Repeat of 1/13/26Treadmill - 23.5 MinutesGoal: Maintain Your Push Pace As The Duration Increases And Then Maintain Or Increase Push Pace As The Duration Decreases1 Minute Push (PW @ 6%+)45 Second Base90 Second Push (PW @ 6%+)45 Second Base2 Minute Push (PW @ 5%+)45 Second Base2.5 Minute Push (PW @ 4%+)45 Second Base3 Minute Push (PW @ 4%+)45 Second Base2.5 Minute Push (PW @ 4%+)45 Second Base2 Minute Push (PW @ 5%+)45 Second Bas
- Daily Intel2026-01-29T03:05:28.436Z
Today's Orange Theory Workout Intel – Thursday 1/29/26
OTFinsider.com Today's Orange Theory Workout Intel – Thursday 1/29/26 Repeat of 1/12/26TreadmillBlock 1 - 11 Minutes Goal: Choose Your Own Pace @ 2% And Every 2 Minutes Increase The Incline By 3-5% For The Incline Surges And Then Return2 Minute Tread @ 2%45 Second Incline Surge (Increase Incline By 3-5%)2 Minute Tread @ 2%45 Second Incline Surge (Increase Incline By 3-5%)2 Minute Tread @ 2%45 Second Incline Surge (Increase Incline By 3-5%)2 Minute Tread @ 2%45 Second Incline Surge (Increase Incl
- Daily Intel2026-01-28T18:42:11.084Z
Best Socks for Orangetheory 2026 | Tested Reviews
The Best Socks for Orangetheory: What Actually Works (Tested by Real Members)Last Updated: January 2026If you've been doing Orangetheory for more than a week, you already know: the wrong socks can ruin your entire workout.Blisters during burpees. Sliding feet on the rower. Soaked, bunched-up cotton disasters by the weight floor. We've all been there.After testing dozens of pairs, here's what actually works for the unique demands of Orangetheory workouts.Why Regular Athletic Socks Don't Cut It at
- Daily Intel2026-01-27T23:48:54.374Z
Today's Orange Theory Workout Intel – Wednesday 1/28/26
OTFinsider.com Today's Orange Theory Workout Intel – Wednesday 1/28/26 Repeat of 1/12/26TreadmillBlock 1 - 11 Minutes Goal: Choose Your Own Pace @ 2% And Every 2 Minutes Increase The Incline By 3-5% For The Incline Surges And Then Return2 Minute Tread @ 2%45 Second Incline Surge (Increase Incline By 3-5%)2 Minute Tread @ 2%45 Second Incline Surge (Increase Incline By 3-5%)2 Minute Tread @ 2%45 Second Incline Surge (Increase Incline By 3-5%)2 Minute Tread @ 2%45 Second Incline Surge (Increase Inc
- Daily Intel2026-01-27T00:48:47.331Z
Today's Orange Theory Workout Intel – Tuesday 1/26/26
OTFinsider.com Today's Orange Theory Workout Intel – Tuesday 1/26/26 Repeat of 1/10/26TreadmillBlock 1 - 6 MinutesGoal: Accumulate As Much Distance As PossibleClear Screen6 Minute Run For DistanceCheck & Remember Distance90 Second Walking Recovery, Get To Base When Ready Block 2 - 3 Minutes30 Second All Out (PW @ 10%+)45 Second Walking Recovery30 Second All Out (PW @ 10%+)45 Second Walking Recovery30 Second All Out (PW @ 10%+)90 Second Walking Recovery, Get To Base When Ready Block 3 - 6 Minutes
- Daily Intel2026-01-24T03:44:33.679Z
Today's Orange Theory Workout Intel – Saturday 1/24/26
OTFinsider.com Today's Orange Theory Workout Intel – Saturday 1/24/26Repeat of 1/10/26TreadmillBlock 1 - 6 MinutesGoal: Accumulate As Much Distance As PossibleClear Screen6 Minute Run For DistanceCheck & Remember Distance90 Second Walking Recovery, Get To Base When Ready Block 2 - 3 Minutes30 Second All Out (PW @ 10%+)45 Second Walking Recovery30 Second All Out (PW @ 10%+)45 Second Walking Recovery30 Second All Out (PW @ 10%+)90 Second Walking Recovery, Get To Base When Ready Block 3 - 6 Minutes
- Daily Intel2026-01-23T00:33:10.707Z
Today's Orange Theory Workout Intel – Friday 1/23/26
OTFinsider.com Today's Orange Theory Workout Intel – Friday 1/23/26 Repeat of 1/7/26TreadmillBlock 1 - 3.5 Minutes3 Minute Push (Pw @ 4%+), Increase Intensity Every 30 Seconds (Pw Add 0.5-3%)30 Second All Out (Pw @ 10%+)90 Second Walking Recovery, Get To Base When Ready Block 2 - 3 Minutes2.5 Minute Push (Pw @ 4%+), Increase Intensity Every 30 Seconds (Pw Add 0.5-3%)30 Second All Out (Pw @ 10%+)90 Second Walking Recovery, Get To Base When Ready Block 3 - 2.5 Minutes2 Minute Push (Pw @ 5%+), Incr
- Daily Intel2026-01-22T01:02:13.365Z
Today's Orange Theory Workout Intel – Thursday 1/22/26
OTFinsider.com Today's Orange Theory Workout Intel – Thursday 1/22/26 Repeat of 1/6/26TreadmillBlock 1 - 18 MinutesGoal: Choose A Run Speed And Maintain Throughout Pyramid 1:90 Second Run @ 3%90 Second Run @ 6%1 Minute Run @ 9%1 Minute Run @ 6%1 Minute Run @ 3% Pyramid 2:90 Second Run @ 2%90 Second Run @ 4%1 Minute Run @ 6%1 Minute Run @ 4%1 Minute Run @ 2% Pyramid 3:90 Second Run @ 1%90 Second Run @ 2%1 Minute Run @ 3%1 Minute Run @ 2%1 Minute Run @ 1%Collapse (Member's Choice)1 Minute Walking
- Daily Intel2026-01-20T22:55:46.752Z
Today's Orange Theory Workout Intel – Wednesday 1/21/26 1000m Benchmark Row
OTFinsider.com Today's Orange Theory Workout Intel – Wednesday 1/21/26 1000m Benchmark RowTreadmill - Block 1 - 7.5 Minutes0.15 Mile Run150m RowWR Until Ready To Begin Next RoundRepeat Until Time Is Called90 Seconds To Transition To The Rower Rower - Block 1 – 6.5 MinutesClear Monitor1000mCheck & Remember TimeRecord In Challenge TrackerBonus: Tread Or Recovery Row Until Time Is Called90 Second To Transition To Tread Treadmill Or Rower – Block 2 – 6.5 MinutesMember’s Choice – Tread Or RowTread:0.
- Daily Intel2026-01-20T05:21:30.711Z
Today's Orange Theory Workout Intel – Tuesday 1/20/26
OTFinsider.com Today's Orange Theory Workout Intel – Tuesday 1/20/26 Repeat of 1/5/26Treadmill - 23.5 MinutesRound 1:4 Minute Base45 Second Walking Recovery, Transition Off Treadmill30 Second Of Squat Jacks30 Second Of Squat Hold Squat Jacks45 Second Transition To Treadmill, Get To Base When Ready Round 2:4 Minute Base45 Second Walking Recovery, Transition Off Treadmill30 Second Of Squat Jacks30 Second Of Squat Hold Squat Jacks45 Second Transition To Treadmill, Get To Base When Ready Round 3:4 M