Run

Let’s run some hills!

You’ll need to find a “run-able” hill or something around a 5% gradient.

Your Workout:

• 30-second run @ 8/10 perceived effort
• Rest is jog/walk back down the hill.
• 30-second run @ 9/10 perceived effort
• Rest is jog/walk back down the hill.
• 30-second run @ 10/10 perceived effort
• Rest is jog/walk back down the hill.
• 30-second run @ 9/10 perceived effort
• Rest is jog/walk back down the hill.
• 30-second run @ 8/10 perceived effort
• Recover at least 3 minutes before starting again.

Recommendation is 2-4 total rounds!

Strength

This is a power workout! How explosive can you make your movements and how well can you control your breathing while doing so?

Careful. This workout usually leads to faster, more efficient running

Your Workout:

• 30 seconds: squat + reach
• 10 seconds: rest
• 30 seconds: jumping lunges
• 10 seconds: rest
• 30 seconds: squat + tuck jump
• 10 seconds: rest 
• 30 seconds: high skips on one leg
• 10 seconds: rest
• 30 seconds: high skips on the other leg
• 1-minute full recovery
• Repeat for 3 total rounds.

Bonus Challenge

Those poor feet of yours need some love! Grab something small like a golf ball and let’s get to work.

Your Mission:

• Spend 1-2 minutes rolling out the bottom of your foot with the ball.
• Keeping your big toe on the ground, raise the rest of your toes for 10 reps.
• Keeping the rest of your toes on the ground, raise your big toe for 10 reps.
• Repeat everything on the other side!

This one’s perfect to do after all that jumping in your strength workout!

Remember: Post your results, comments, and questions in our private Facebook Group…just for you!