Run

In order to run fast, you’ve got to run fast!

Your Workout:

• 60-second run @ 7/10 perceived effort
• 60-second rest
• 50-second run @ 8/10 perceived effort
• 50-second rest
• 40-second run @ 9/10 perceived effort
• 40-second rest
• 30-second run @ 10/10 perceived effort
• 2-minute rest

Repeat the above for 3-5 rounds total. 

Strength

You’re giving it all you’ve got for 15 minutes. Move through 4 cardio-intensive movements at a speed you can control and breathe through, just like how you’d approach your long run.

How do you win this workout? Start conservatively and build from there.

Your Workout:

Set a 15-minute clock and work through the following for as many rounds as possible.

• 15 jump squats
• 30 russian twists (15 each side)
• 30 ice skaters (15 each direction)
• 15 burpees

Bonus

Let’s work those obliques!

Why? Because your obliques play a big role in your overall core strength, the stabilization of the lumbar spine and controlling the rotation of the upper body when you run.

Your Mission:

In a side elbow plank position, perform one twist + reach-through and one hip dip for 10 repetitions per side.

We challenge you to do this 5 different times this week!

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