Kick-Ass Treadmill Training Guide

60 Pages·02.087 MB·English

by  Danielle Pascente

Product Disclaimer
Always consult a healthcare professional The Kick-Ass Treadmill Training Guide
before beginning any new diet or training makes no warranties or representations,
regimen. The content in this book is express or implied, as to the accuracy or
created by Danielle Pascente and Pascente completeness, timeliness or usefulness of
PT. The information is designed to help any opinions, advice, services, or other
individuals within the specified market information contained, or referenced to, in
progress towards their health and fitness this document. Danielle Pascente/Pascente
goals. It is not specifically tailored to PT does not assume any risk for your use
suit any injuries, health issues, or any of this website or any info contained in
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By using the program outlined in this information available.
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provided in this product for their own
health needs. All specific medical Thank you for your purchase and enjoy the
questions should be presented to your own program!
health care provider.
#KATT©G 2017 Danielle Pascente. All rights reserved.
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Table of Contents
Product Disclaimer  2
About Danielle  4
Overview  6
Tracking Progress  9
The Workouts  14-35
Workout Calendar  13
Bonus Workouts  36-40
Exercise Glossary  41-50
Recovery  51
Nutrition  58
Final Thoughts  60
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Kick-Ass
Treadmill
Training
Guide
About Danielle
#KATTG
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Danielle Pascente
CPT/GFI/BA Psychology
Owner Pascente PT
For those of you who don’t already know or follow me on social media, my name is Danielle Pascente and I’m
a certified personal trainer/sports model in Los Angeles. I run my own personal training business, Pascente
PT. After ending my full time athletic career freshman year of college (due to an injury), I was at a loss as
to what I was going to do next with my life. After a couple years of rehabbing my injury, and graduating with a
degree in Psychology from Arizona State University - I decided I wanted to be in the business of helping others
find happiness through fitness.
After years of tumbling as a gymnast, running track, swimming, and competitive
cheerleading - my body was a MESS. To say my rehab years drove me nuts would be
an understatement. I went from working out multiple times a day as an athlete, to
barely being able to ride a recumbent bike for 30 minutes a few days a week. However,
those years humbled me, and I came back stronger than ever. I finally understood
body mechanics better than ever before. I knew exactly which muscle I needed to
fire in order to avoid this same injury again. I understood for the first time ever how
important supplemental training was for any athlete. It wasn’t just about going to
practice, but rather understanding HOW to prep your body for max performance on
those “competition days.”
During that time, I came to the scary realization that without 2-a-day practices I wasn’t going to magically maintain
an athlete’s body. How the hell was I going to stay in shape? I had to come up with workouts on my own and ones
I liked enough to maintain motivation.
Fast forward all these years later, I’m beyond grateful to say I have made health/fitness my full time career. I can
be found as the lead trainer for the 30 Day Fat Burn series on BeFit. I was recently named as a trending fitness star
by Shape Magazine in 2016. My private clientele ranges from celebrities to CEO’s as well as large weight-loss and
event prep clientele.
I have worked with some of the most elite brands in the industry such as Nike,
Asics, Adidas, Reebok, Skechers, Saucony, Brooks, Mizuno, Dicks Sporting
Goods, Speedo, Muscle Milk, P-90X and Eastbay. I have been featured on the
cover of Runner’s World, Scottsdale Health, and Max Sports & Fitness.
I want to be able to share some of the step by step protocols I’ve used as a top
fitness model. I want you to get the body of your dreams. But most importantly,
I want you to find happiness through a healthy lifestyle. It has changed my life
completely. Coming from someone who used to eat pizza and drink beer on
the regular, I can tell you - I would NOT trade this lifestyle for that ever again.
My approach as a trainer is tough love meets athletic coach. I’m no nonsense,
and will go above and beyond to help you meet your fitness goals. If you are
ready to work, and ready to make a change…my programs WILL get you there!
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Overview
Welcome
Welcome to Kick-Ass Treadmill Training Guide (KATTG). Exactly what it sounds like,
#KATTG is my new treadmill/HIIT based exercise guide that will help you tap into your
inner athlete and kick some ass while doing it! Treadmill workouts have been proven to:
• BURN FAT
• BOOST METABOLISM
• INCREASE RUNNING PERFORMANCE
• TORCH CALORIES.
This program is comprised of 25 workouts, with different levels in mind. You will have the
option to complete a 30 day treadmill training results calendar or use these workouts a la
carte at your leisure. Treadmill training has drastically changed my endurance over the
years and I’m super excited to have you experience the same results!
Workout Breakdown Treadmill only: you will just be working
on the treadmill doing a mixture of sprints,
hills, walking, or recovering at the sides.
The 20 workouts will break down as
follows:
Treadmill/HIIT: you will be working
on and off the treadmill. The off treadmill
3 - 10 minute treadmill only workouts
exercises are meant to be done very
3 - 20 minute treadmill only workouts
close to the treadmill and with your
3 - 30 minute treadmill only workouts
own bodyweight. NO EQUIPMENT
2 - 10 minute treadmill/HIIT workouts
NECESSARY.
2 - 20 minute treadmill/HIIT workouts
2 - 30 minute treadmill/HIIT workouts
Treadmill Endurance: longer duration
5 - 40 min tread endurance workouts
treadmill runs. Less sprint work and no
5 - 20 min tread & shred bonus workouts
circuits
Tread & Shred: a combination of a 10
minute treadmill workout followed by a 10
minute circuit off tread.
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KATTG Terms
You will see terms in each of the treadmill workouts. This little terms cheat sheet will help
you to select your workout and read any notes on that particular workout.
Kick-Ass ROOKIE: Yes, you still kick-ass even if you are a rookie. No negative
connotation associated! ROOKIE really just means that you aren’t a huge fan of running
but want to at least try treadmill training. These workouts typically won’t last longer than
10-20 mins and have lower sprint/incline levels.
Kick-Ass SEMI-PRO: You are kicking things up a notch and prepping for the bigs. Way
to go you! SEMI-PRO treadmill workouts are a bit longer in duration and have sprint/
incline levels that are midway between easy and throw up worthy (just being honest). But
really they aren’t that bad I promise.
Kick-Ass PRO: You are a treadmill regular. You thrive off these types of workouts and
love going FAST. Admit it or not, you actually feel a little happy inside after nearly dying at
the gym. Trust me, these ones are tough but you’ll feel like a total badass after!
Duration/Type: The amount of time/type each treadmill session is Level: Refer to levels
above.
Calorie : This is an estimated calorie burn for each workout. This differs from person
to person depending on height, weight, age, and many other factors. This is an estimation
based on prior testing.
Notes: You will see notes under the workouts that I thought were necessary to describe
further. Notes are just my way of giving tips on how to make the most out of that
particular treadmill workout and/or any safety precautions.
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What will you be doing
You can choose from any of the workouts with an easy scroll to find the level and duration
you like. You will see a text at the top of each workout that looks like this:
Duration: 10 minute Level: Kick-Ass SEMI-PRO Calorie : 150
You have the option of following the 30 day calendar or just using these individually to
mix your workouts up. The easiest way to follow the workout is to pull up the one you will
be doing on your phone, screenshot it, write it on a piece of paper, pull it up on your iPad
and/or set it up on the treadmill > whatever is easiest for you. Definitely glance at it before
you get on the treadmill because it’s nice to know what the flow is.
You will find the calendar and exercise glossary at the end of this guide. The exercise
glossary is for the TREAD/HIIT workouts only.
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Tracking Progress
If you are completing the 30 Day Calendar associated with this guide, I highly encourage you to
track progress! Tracking progress is a great way to stay motivated during any training program.
More than a number on a scale, it’s important to just note body changes and how you are feeling
- so I always think tracking on some level is crucial. 3 ways I personally like to track progress:
Weighing yourself, taking a photo, and BWH measurements. BWH refers to bust, waist, and hip
measurements.
The most important of these is photos. I think a simple full body photo standing straight
forward, and one to the side is enough. You can also turn
around and do the back or any additional angles you want.
Scale vs. everything else
My thoughts on tracking using only a scale: DON’T DO IT. In
a program where you are potentially building lean muscle mass,
there is no point in only looking at the number on the scale.
This can be very deceiving, especially if you are gaining muscle.
Muscle weighs more than fat. This isn’t just a myth I promise!
Here is an example of one of my clients who gained 3 lbs on the
6 week program. Amazing results right? This is why I encourage you to take photos. If there is
one thing you do, take photos!
How to take measurements
• use a non-stretchable tape
• make sure the tape measure is level around your body and parallel to the floor
• keep tape close to your skin without depressing it
It’s much easier to have someone else do it for you. Grab a friend, family member, or significant
other and see if they wouldn’t mind helping you!
• Bust: measure all the way around your bust and back on the line of your nipples
• Waist: measure at its narrowest point width-wise usually just above the navel
• Hips: measure around the widest part of the hip bones
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Tracking Progress
How to take photos
I recommend weighing yourself and taking photos at the same time, each time you do it. I love
doing mornings (right when I wake up), and Mondays. Keep it consistent whatever you choose.
You can do this multiple times along the way or just once before you start the program and
once after. If photo progress motivates you, then I encourage you to do it as much as you want!
You can literally just take a selfie in front of a mirror and turn your body to the side and do a
side shot. I always encourage my clients to wear a similar outfit every time they do this. Sports
bra and underwear - sports bra and shorts or training shorts - a swimsuit - ALL WORK. But
something showing your entire physique. Maybe you feel empowered after your workout? Take
a photo! I want you to feel proud of your progress from the inside out. Whether you do all 6
weeks or just 1 workout, you are still kicking ass and doing something good for your body. Be
proud! You can view a few examples of how to take photos on the next page.
Quick tips:
• Same time each time you do it
• Same or similar outfit each time
• Swimsuit, workout outfit, something showing full physique
• Full length photo
• Stand straight on with feet close together
• Shoulders back
Photo Examples:
If you are taking before photos, try to keep it as simple and clean as possible. No need to put
makeup on or prepare. Just a natural photo! For the after photo, you can do the same thing au
natural OR get ready if you’re feeling like you want to see more of a transformational process
(because you KICKED-ASS and want to show the world)! I typically stand straight on in front
of the mirror and then take a side angle as well. You can also have someone else take a photo
straight on and to the side. You are more than welcome to take more photos and more angles of
course - but the FRONT and SIDE are really all I encourage you to do at the least.
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