Run

Let’s run some hills!

You’ll need to find a “run-able” hill or something around a 5% gradient.

Your Workout:

• 30-second run @ 8/10 perceived effort
• Rest is jog/walk back down the hill.
• 30-second run @ 9/10 perceived effort
• Rest is jog/walk back down the hill.
• 30-second run @ 10/10 perceived effort
• Rest is jog/walk back down the hill.
• 30-second run @ 9/10 perceived effort
• Rest is jog/walk back down the hill.
• 30-second run @ 8/10 perceived effort
• Recover at least 3 minutes before starting again.

Recommendation is 2-4 total rounds!

Strength

This is a power workout! How explosive can you make your movements and how well can you control your breathing while doing so?

Careful. This workout usually leads to faster, more efficient running 🙂

Your Workout:

• 30 seconds: squat + reach
• 10 seconds: rest
• 30 seconds: jumping lunges
• 10 seconds: rest
• 30 seconds: squat + tuck jump
• 10 seconds: rest 
• 30 seconds: high skips on one leg
• 10 seconds: rest
• 30 seconds: high skips on the other leg
• 1-minute full recovery
• Repeat for 3 total rounds.

Bonus Challenge

Those poor feet of yours need some love! Grab something small like a golf ball and let’s get to work.

Your Mission:

• Spend 1-2 minutes rolling out the bottom of your foot with the ball.
• Keeping your big toe on the ground, raise the rest of your toes for 10 reps.
• Keeping the rest of your toes on the ground, raise your big toe for 10 reps.
• Repeat everything on the other side!

This one’s perfect to do after all that jumping in your strength workout!

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