RUN
Sometimes you’ve just gotta face your challenges head-on. That means spending some time at your top-end speed.
Run Workout:
Warm up:
5 minutes easy jogging.
Main set:
*Challenge yourself to keep moving during each recovery/rest
3 Rounds:
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- 30 seconds run at 8/10 perceived effort (your speed is based on how hard the running feels to you on a scale of 1-10. 1 being easy like sitting on the couch and 10 being your all-out sprint effort)
- 1 minute recovery jog/power walk
2 minute rest.
3 Rounds:
-
- 30 second run at 9/10 perceived effort
- 1 minute recovery jog/power walk
2 minute rest.
3 Rounds:
-
- 30 second run at 10/10 (everything you’ve got left!) perceived effort
- 1 minute recovery jog/power walk
Cooldown:
5 minutes easy jog/walk.
STRENGTH
The goal here is to get as many reps done as possible in the allotted time. All while keeping the best form you can!
3 Rounds:
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- 1 minute inchworm burpees
- 1 minute rest
3 Rounds:
-
- 45 seconds glute bridge raises (Looking for a challenge? Try this move one leg at a time.)
- 45 seconds rest
3 Rounds:
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- 30 seconds sit-ups
- 30 seconds rest
Repeat this entire series 1-2 more times, as you see fit! Rest at least 2 minutes before starting over.
Bonus Mobility
Get those mobility tools out! You’re going to need them after those speedy workouts.
Step 1:
3 minutes/side calf smash (Get into the tissues of those calves with your favorite roller, coffee mug, lacrosse ball, broomstick or whatever you’ve got lying around!)
Step 2:
1-2 minutes in downward dog. Try pedaling out the feet for a stretch in those calves AND hamstrings.
Need some extra loving on those hamstrings and quads?
Try these out:
2-3 minutes/side hamstring floss while in low lunge (try extending your leg then bending back down in the lunge to get an added hip flexor stretch.
2-3 minutes/side leg up on a box concentrating on breathing and hinging only at the hips
2-3 minutes/side couch stretch (our favorite!)
Don’t forget to breathe!
Remember: Post your results, comments, and questions in our private Facebook Group…just for you!