Run

This one is perfect if you’re on-the-go, or just short on time and can’t fit a proper warm-up in.

Your Workout:

• 30 seconds of high knees immediately into a 30-second run @ *5/10 perceived effort
• 30 seconds of butt kicks immediately into a 30-second run @ *5/10 perceived effort
• 30 seconds of high skips immediately into a 30-second run @ *5/10 perceived effort

REPEAT the above for 4 total rounds, increasing the rate of perceived effort by 1 each time (6/10, 7/10, etc…). 

Jog for 3 minutes between rounds. 

Strength

There’s always room for improvement when it comes to that posture. This week, we’re strengthening your upper body to improve the stamina of your run form.

Your Workout:

• 10 burpees
• 20 alternating shoulder taps
• 30-second reverse plank hold
• 20 alternating “bird dog” raises
• Complete 3-5 rounds total, resting as needed.

Bonus Challenge

You’re not done with that upper body yet!

We’ve got one last challenge for you:

Spend 1 minute (on each side), doing as many quality single-arm plank rotations as possible.

If done well, the strength workout should prepare your core and shoulders for this type of move! Good luck!