30 Day Challenge program

Week 3 | Day 20

Cross Training Day

Time: 30-40 minutes.
“In an ordinary training day, I remind myself that I am preparing for the extraordinary.” — Shalane Flanagan

Today’s Cross Training day is like last week. Think of today as something like a Yoga day. It should be a workout but it should also be rejuvenating and almost meditative.

You may be thinking, why don’t I run more if I want to be a better runner. Well, we know you’re eager to improve, but trust us. Mobility, flexibility, balance, and strength are all just as important to becoming a better athlete and feeling great overall.

Enjoy it!

  • 30-40 minutes
  • A local park
  • Your living room
Warm Up
  • Leg Swings and Hip Circles
  • Arm Circles and Arm Swings
  • Single Leg Balance
  • Yoga Flow: Downward Dog to Upward Dog
  • Downward Dog and Scorpion Spinal Rotation
  • Hollow and Arch Body Hold Tabata Couplet
  • Plank and Side Plank Tabata Couplet
Cool Down
  • Belly Breathing


  • Warm Up: Leg Swings & Arm Circles

    • 20 Right Leg Swings finish by stepping back into a lunge position.
    • Hip Circles, 10 clockwise then 10 counterclockwise.
    • 20 Left Leg Swings finish by stepping back into a lunge position.
    • Hip Circles, 10 clockwise then 10 counterclockwise.
    • 10-15 Forward Arm Circles, start small and increase in diameter.
    • 10-15 Backward Arm Circles, start small and increase in diameter.
    • 10-15 Arm Swings opening up the chest.
    • 10-15 Arm Swings, front to back.
  • Single Leg Balance

    • Stand on one leg with your butt and belly tight, standing tall.
    • Stay balanced for 20-60 seconds.
    • Balance on each foot twice.
    • Challenge yourself by changing your perspective, looking up and side to side.
  • Yoga Flow: Downward Dog to Upward Dog

    Time to stretch out those hips, hamstrings and lower back!

    • Start in a downward dog position – similar to pushup position but with your hips up high.
    • From this position, bring your chest to the ground and round out to the upward dog position.
    • Make sure to keep your elbows in tight, chest tall, belly tight to protect that lower back.
    • For a challenge, try reversing the same motion from the upward dog to the downward dog.
    • Repeat 5-10 times for a good stretch.
  • Downward Dog & Scorpion Spinal Rotation

    Focus: Keep your belly tight, don’t go too deep into the stretch if you feel pain in the spine

    Instructions – Downward Dog Spinal Rotation
    • Start in a downward dog position.
    • Bring up your leg and cross your lifted leg over to the opposite side.
    • Repeat 5-10 times per side.
    Instructions – Scorpion Spinal Rotation
    • Drop down on your belly and spread your arms out.
    • Perform that same leg cross from that laying position.
    • Repeat 5-10 times per side.
  • Hollow & Arch Body Holds Couplet Tabata Style

    • 4 minutes
    Instruction – Hollow Body Hold
    • Tabletop position on your back with your lower back pressed in the ground Knees bent at 90 degrees, hips just off the ground.
    • To increase difficulty, stick one leg out with your toe pointing…
    • …then extend one arm…then the other leg…then the other arm.
    Instructions – Arch Body Hold
    • Roll over on your stomach with hips pressed to the ground.
    • Slowly pull your thighs and chest off the ground.
    • Keep your butt tight, arms out and legs off the ground.
    Tabata Style Workout
    • Hold the Hollow Body for 20 seconds then rest for 10.
    • Hold the Arch Body for 20 seconds and rest for 10.
    • Repeat 4 times for a total of 4 minutes.
  • Plank and Side Plank Couplet Tabata Style

    • ~5 minutes
    Instructions – Regular Plank
    • Start in push-up position, fingers spread and butt tight.
    • Lift a leg or arm to make the plank more of a challenge.
    Instructions – Side Plank
    • Roll over on one side keeping that plank position.
    • You now are supporting yourself with one arm and your legs.
    • Drop down to your elbow and stagger your feet for more balance.
    Tabata Style Workout
    • Regular Plank: 20 sec rest for 10.
    • Post up on left arm side plank: 20 sec, rest 10.
    • Post up on right arm side plank: 20 sec, rest 10.
    • Repeat three times.
  • Cool Down: Breathing

    Focus: Relax and really concentrate on how you breathe.

    • 3 minutes or longer
    • Lay down and place one hand on chest and one hand on belly.
    • Take a few easy breaths.
    • Inhale into the belly first…
    • …then into the mid chest…
    • …then into the upper chest…
    • Exhale in the opposite order.
    • Start from the upper chest…
    • …then empty the mid chest…
    • …finally emptying the belly.