Marathon Program

December 30th Tuneup

December 30th Tuneup


Consider this your sweaty countdown to the new year!

Your Workout:

    • 5 x 30-second run @ 5/10 perceived effort
    • Rest 30 seconds between intervals.
    • 4 x 45-second run @ 6/10 perceived effort
    • Rest 45 seconds between intervals.
    • 3 x 60-second run @ 7/10 perceived effort
    • Rest 60 seconds between intervals.
    • 2 x 75-second run @ 8/10 perceived effort
    • Rest 75 seconds between intervals.
    • 1 x 90-second run @ 9/10 perceived effort
    • Rest 90 seconds


As always, don’t forget to warm up and cool down properly!



A simple yet spicy “chipper” workout.

Your Workout:

1 Round

    • 50 jumping jacks
    • 40 jumping lunges
    • 30 butterfly sit-ups
    • 20 burpees
    • 10 push-ups


Rest as you need. Repeat if you dare 😉



Use this yoga flow to reflect on the last year and reset for the new one.

Your Flow:

Flow through this sequence 5-10 times. Use deep breathing to enhance the stretch and calm the mind.

    • Start in a high plank position
    • Lower body slowly to the ground
    • Squeeze your butt, keep your hips on the ground and push upper body off the ground slowly into Cobra pose looking to the sky
    • Come up on all fours
    • Perform one cat/cow inhaling with the cow (lower back extended chin up to the sky) and exhaling with the cat (flexing your spine and chin to chest)
    • Sit back into child’s pose


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