RUN

This one is perfect if you’re on-the-go, or just short on time and can’t fit a proper warm-up in.

Your Workout:

4 Rounds increasing the rate of perceived effort by 1 each time (6/10, 7/10, etc…)

• • 30 seconds of high knees immediately into a 30-second run @ *5/10 perceived effort
  • 30 seconds of butt kicks immediately into a 30-second run @ *5/10 perceived effort
  • 30 seconds of high skips immediately into a 30-second run @ *5/10 perceived effort
  • 3-minute recovery jog

STRENGTH

There’s always room for improvement when it comes to that posture. This week, we’re strengthening your upper body to improve the stamina of your run form.

Your Workout:

3-5 Rounds

• • 10 burpees
  • 20 alternating shoulder taps
  • 30-second reverse plank hold
  • 20 alternating “bird dog” raises

Note: Rest as needed.

BONUS CHALLENGE

You’re not done with that upper body yet!

Your Mission:

Spend 1 minute (on each side), doing as many quality single-arm plank rotations as possible.

If done well, this will prepare your core and shoulders for better posture which, leads into a better long run. Good luck!

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