If you've ever had the opportunity to take an SLT class [1], then you're well acquainted with the slow burn that begins to build within just a few minutes of being on the Megaformer, the brand's signature Pilates machine. Now, imagine that paired with the heart-pounding, sweat-dripping satisfaction of a more cardio-intensive session. That's what you get from their SLT Tread workout, a studio class first launched in 2019 that combines the brand's hurt-so-good Megaformer flows with an interval treadmill workout.
An SLT Tread class tap into those blissful cardio-induced endorphins [2] and combines the benefits of both Pilates and running. Nearly every single move you do on a Megaformer is a core exercise, and core strength is extremely important to safely and effectively perform all types of movements — especially running [3]. By activating your core [4] at the beginning of your workout, as you do in this SLT Tread routine, you're helping to ensure that they're function properly while you're doing the rest of your routine (in this case, treadmill sprints).
SLT only offers studio classes in the Northeast, but you can give the workout style a try with this routine courtesy of Pamela Trujillo [5], NASM-certified personal trainer and master instructor at SLT Tread [6]. (Nope, you don't need a Megaformer or a treadmill.)
SLT Tread Core Slider and Running Workout
Equipment needed: A yoga mat and a pair of sliders [7]. If you don't have sliders, you can use two small hand towels on a smooth floor.
Directions: Start with the 10 core moves. Do each move for the amount of time noted, with minimal or no rest in between. When you're done with all the core moves, give yourself 90 seconds to rest and transition to the running section, which you can do on a treadmill or outside. Either way, have a timer or watch handy, so you can time the running intervals, and don't forget to cool down with a post-run stretch [8] afterward.
Plank to Pike
- Start in a high plank position with your hands on the mat and the balls of your feet on your sliders or towels. Engage your abs and pull your tailbone back and down. Push down in your palms to lift your chest away from the ground and broaden the space in between your shoulder blades. Keep your legs straight and close together.
- Drop your head, scoop your abs up and in, and lift your hips on a slow 4-count.
- Lower your hips back down on the same slow 4-count to return to a high plank.
- Repeat for 1 minute.
Slider Plank Jack
- Start in a high plank with each foot on a slider, feet together. Keep your abs engaged and hips lifted.
- Slide your feet apart and then slide them back together, without letting your hips move. (You can go slow or fast.)
- Repeat for 30 seconds.
Slider Mountain Climbers
- Start in a high plank with each foot on a slider, feet together.
- Trying to keep your hips and shoulders still, draw your right foot in, bending your knee toward your chest.
- Extend your right leg and then repeat on the left side. Continue alternating sides, going slow or fast. Be sure to keep your abs engaged and try not to let your hips drop.
- Repeat for 30 seconds.
High Crunch
- Sit toward the end of your mat with your heels on the sliders. Bend your knees in halfway and extend your arms out long in front of your chest, parallel to your thighs. Lean your chest back so your shoulders are right behind your hips, with a straight spine and your core engaged.
- On a slow 4-count, lean back while simultaneously straightening your legs. Stop when you feel like your heels will come off the floor.
- On a slow 4-count, lift your torso back up as you bend your knees. Keep your shoulders behind your hips the whole time, so you keep tension in your abs.
- Repeat for 90 seconds.
Russian Twist
- Start sitting on the edge of your yoga mat. Lean your chest back while engaging your abs. Lift your feet off the floor with bent knees, shins parallel to the floor. Lengthen through your lower spine, and bring your hands toward the center of your chest.
- Twist your torso to the right, then back to the center, then to the left and back to the center. Repeat and keep the movement slow and controlled, with a straight spine.
- Repeat for 30 seconds.
Bicycle Crunch
- Lie down with your back on the mat and your legs in tabletop position, knees bent and shins parallel to the floor. Lift your head, neck, and shoulders and place your hands behind your ears, keeping your elbows wide.
- Rotate your upper body to the left as you bend your left knee in toward your right elbow, while simultaneously extending your right leg long.
- Keep your head, neck, and shoulders lifted as you bring your upper body back to the center and extend your left leg, then rotate to the right as you bend your right knee in toward your left elbow.
- Continue alternating sides, either going slow or fast.
- Repeat for 30 seconds.
Side Plank
- Place your left elbow on the mat and stack your feet or knees on the floor in a side plank. Push down in your elbow and lift up out of your shoulder, keeping your hips lifted.
- To make it more difficult, pulse your hips up and down a few inches.
- Hold for 30 seconds, then repeat on the right side.
Low Boat to Pilates 100s
- Lie on your back with your legs extended and arms by your hips, palms facing down. Zip your legs together, keeping them straight and lifting them off the ground, while simultaneously lifting your head, neck, and shoulders. Hover your arms a few inches off the ground, keeping them straight.
- Keep your lower back pressing into the floor; if it's arching, lift your feet up higher. To modify, bend your knees to tabletop position.
- Hold for 15 seconds, then pump your arms up and down for 15 seconds.
Forearm Plank
- Start in a forearm plank position with your elbows on the mat and palms facing up, your feet either on the sliders or on the floor.
- Push down in your elbows to lift your chest up and out of your shoulders. Keep your abs engaged and pull your tailbone back and down. To modify, place your knees on the ground.
- Hold for 30 seconds.
Walk the Plank
- Start in a low plank position, forearms on the mat and feet either on sliders or on the floor.
- Keeping your abs engaged, place one hand on the mat, followed by the other, to push up into a high plank.
- Lower back down to a low plank, placing one forearm down and then the other.
- Try to alternate which side you start with, and keep your hips as still and stable as possible. To modify, place your knees on the ground.
- Repeat for 30 seconds.
30-Minute Ladder Run
Hop on a treadmill [10] or grab your watch and head outside for the second part of this workout: a ladder run. This running interval workout is considered a ladder run because the interval times decrease throughout the workout. The idea here is to warm up at a more moderate pace and then run faster as the intervals get shorter.
If you're new to running interval workouts, it might be tricky to gauge your effort levels for the running intervals — and that's OK! Start off slower than you think, and you can always go faster if you're ready to work harder. By the last couple of intervals, you should have a good feeling about what's left in your tank — and how exactly how hard you can sprint to the finish.
- 3-minute warmup (walk or slow jog)
- 3-minute run (80% of your effort)
- 3-minute recovery (walk or slow jog)
- 2-minute run (85% of your effort)
- 2-minute recovery (walk or slow jog)
- 1-minute run (90% of your effort)
- 1-minute recovery (walk or slow jog)
- 3-minute run (80% of your effort)
- 1-minute recovery (walk or slow jog)
- 2-minute run (85% of your effort)
- 1-minute recovery (walk or slow jog)
- 1-minute run (90% of your effort)
- 1-minute recovery (walk or slow jog)
- 1-minute sprint (100% of your effort)
- 5-minute cool down (walk or slow jog)