Run
Warmup:
3 Rounds
10 Jumping Jacks
5 Push-up to Downward Dog
30 Sec Hamstring Flosses from Lunge
Stair Running Workout!
Find a set of “runnable” stairs, preferably outside.
6 sets:
30 seconds (or length of stairs) “power walk” up the stairs, skipping every other step.
Jog back down.
30 seconds run up the stairs, this time hitting each step (no skips!).
Jog back down.
Rest 90 seconds.
Mobility Exercise:
5 min flat cool down jog.
Elevated hip circles – 10 in each direction.
1:00 calf/achilles stretch off step.
Remember: Post your results, comments, and questions in our private Facebook Group…just for you!
STRENGTH
Warmup:
2 Rounds
15 seconds arm circles in each direction
15 seconds crossing arm swings
15 seconds plank shifts
10 air squats
Strength:
For 4 Rounds (16 minutes) :
Perform each exercise for 40 seconds, rest 20 seconds.
Alternating Goblet Lunges w/DB
Jumping Squats
Alternating Turkish Sit-Ups w/DB
Rest *this will end up being a 1 min 20 sec rest (end of sit-ups + 1 min rest).
*You will have done each exercise 4 times total.
Mobility Exercise:
1:00 Elevated Pigeon Stretch
Remember: Post your results, comments, and questions in our private Facebook Group…just for you!
Bonus Challenge
Bonus Mobility:
Couch Stretch – 2 minutes per side.
Spinal Twist on ground – 90 seconds per side.
Bonus Strength:
Shoulder load-up!
Accumulate 8-10 10-meter lengths of weighted bear crawl.
Accumulate 2 minutes in some version of a backbend/bridge position.
Alternate between movements and rest as needed.
Modifications:
Easiest: Leave back, hands and head on ground, perform a regular glute bridge
Medium: Put feet on box or elevated surface for less intense backbend
Hardest: Backbend/bridge with hands and feet on ground
