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