Run
This one’s called the “1, 2, 3”.
All you’ll need is a track or a stretch of road/trail that equates to 400 meters or .25 miles.
Your Workout:
Run 1 lap around the track (or .25 miles if not on the track) @ a 7/10 perceived effort. This should be a hard but controlled effort.
Walk or jog for 1 lap recovery.
Run 2 laps around the track @ a 7/10 perceived effort.
Walk or jog for 2 laps recovery.
Run 3 laps around the track @ a 7/10 perceived effort.
Walk or jog for 3 laps recovery.
Repeat all of that for 4 total rounds.
*An easier version of this is subbing 1 minute efforts for the 400 meter/.25 mile runs.
Strength
3 movements, in combination guaranteed to get the entire body fired up and feelin’ it!
The Step Up
Find a box or bench of a challenging height (start at 12 inches and move up from there). Challenge yourself to load only the hamstring and glute of the front leg, creating little to no push-off from the back leg.
Alternate for 16 slow, alternating step ups.
The Box Jump from a Squat
Using the same surface you used for your step ups, you will jump from a squat up onto your surface from a two-foot take-off. Stand up fully at the top.
Perform 15 jumps total.
The Single Leg Push-up
Using classic push-up standards (shoulders over wrists, belly and butt held tight) take one foot off the ground and either support it loose in the air or wrap it around the backside of the other leg. Roll off the knees if you need to!
Complete 5-7 push-ups on one leg and 5-7 push-ups on the other.
You will complete the above cycle for 3 rounds, taking at least 90 seconds of rest between rounds.
Bonus Challenge
A simple, pre or post-run yoga flow. We love this one.
The flow:
Plank position to…
A runner’s lunge to…
A spinal twist with extended arm toward lunging leg to…
A runner’s lunge to…
A hamstring stretch to…
A warrior pose with backbend to…
A hamstring stretch to…
A runner’s lunge to…
A spinal twist with extended arm toward lunging leg to…
A runner’s lunge to…
Plank position.
Work through this anywhere from 5-10 times on each side. Don’t forget to breathe!
Remember: Post your results, comments, and questions in our private Facebook Group…just for you!
