30 Day Challenge program

Week 1 | Day 2

Drill Day

Time: 15-30 minutes.
“Improved performance is the proper goal.” — Matt Fitzgerald

Today is day 1 of your 30-day journey towards feeling great, running strong, and staying healthy. You made your first step and often times that’s the hardest part. So congratulations!

Today will be a nice drill focused workout. Think about how long it takes for you to order a coffee on a busy Monday morning and then subtract a few minutes. That’s about the same amount of time it takes to finish this workout. Good luck and remember, enjoy it!

Possible Locations
  • A local running track
  • A familiar section of road or trail
Warm Up
  • 5 minute easy walk or jog
  • Air Squats: 10-15.
  • Leg Swings: 10-15, each leg.
  • Jumping Jacks: 20-30.
Main Set: Heel-to-Toe Rock Drill
  • Focus on good posture
  • Rock forward and backward, heel-to-toe, 5 times before leaning in to 30 foot jog
  • Repeat 3-5 times
Cool Down
  • Finish with easy 5 to 10 minute jog


  • Warm Up
    • 5 minutes brisk walk or jog.
    • Air Squats: 10-15. Push the hips back and the knees out as you squat down. Squeeze the belly and butt tight on top of each rep.
    • Leg Swings: 10-15, each leg. Stay tall. Don’t over-extend the low back.
    • Jumping Jacks: 20-30. Keep the elbows straight as you clap overhead and behind the back.
    • Easy walk or jog
  • Main Set: Heel-To-Toe Rock Drill

    • 10 minutes
    • Focus on standing tall, belly and butt tight
    • Rock back and forth from heel to toe, shifting your hips
    • After rocking 5 times, lean into a run and jog 30 feet with posture in mind.
    • Return jog to starting point
    • Repeat 3 – 5 times
  • Cool Down
    • 5-10 minutes
    • Easy walk or jog, focusing on the same hip-forward feeling the drill had