RUN
Warmup:
10 bootstrappers (squat + hamstring stretch)
2:00 jog
5-10 plank to downward dog
2:00 jog
Run Workout:
3 X 1 Mile Tempo Run
Run 1 mile for time (7/10 effort…this is not a sprint).
Rest for 1/2 the amount of time it took you to run the mile. *Keep moving/walking during this time, don’t sit still.
Run 1 mile (try to match or beat your first mile time).
Rest for 1/2 the amount of time it took.
Run 1 mile (try to match or beat your first mile time).
Mobility Exercise:
1 minute (per leg) calf stretch off a step or against wall
1-2 minutes at bottom of squat (off tension)
Remember: Post your results, comments, and questions in our private Facebook Group…just for you!
STRENGTH
Warmup:
2 rounds:
5 inchworms w/slow push up lower
30 seconds jumping jacks
Workout:
6 rounds for time:
• 10 push ups
• 10 jumping squats
• 10 dumbbell curl to press (10+ lb db’s)
• 10 weighted lunges (10+ lb db’s)
• 10 sit ups
• 10 side plank opens
** rest 90 seconds at the end of each round!
Mobility Exercise:
1 minute (per side) kneeling hip flexor stretch
Remember: Post your results, comments, and questions in our private Facebook Group…just for you!
BONUS CHALLENGE
Bonus Mobility:
Banded straddle stretch. Try to do this 2-3 times this week!
Bonus Strength:
Accumulate:
10-15 goblet knee to squat transfers
3 x 30-45 second weighted plank (10-45 lbs, a loaded backpack will work if you don’t have a plate)