Warm-Up: Utilize this for all 3 workouts this week. Should only take you about 10-15 minutes to get through everything on here. Run 800 Meters @ 50% Followed by... Two sets of: Single Leg Hip Thrusts (Glute Activation) x 10-15 each leg Pogo Jumps - 30 seconds A Skips x 20 meters Followed by... Three [...]
Today is Complete Rest Day! Take the day completely off or do a Recovery Yoga Day
Today is an Active Rest day for the program! Pick one of the following: Option 1: 30-45 Minute casual walk, bike, or row Option 2: Every Minute on the Minute for 12:00 (4 Sets of each) Min 1: 30 Second Hollow hold Min 2: 10 Push-ups Min 3: 15 Air Squats When Finished, do Low Back, Hips [...]
Warm-Up: Utilize this for all 3 workouts this week. Should only take you about 10-15 minutes to get through everything on here. Run for 5 minutes @ moderate pace (50%) Followed by... Two sets of: High Knees x 20 meters Butt Kicks x 20 meters Broad Jumps x 20 meters Then... 200 Meter Sprint @ [...]
Today is an Active Rest day for the program! Pick one of the following: Option 1: 30-45 Minute casual walk, bike, or row Option 2: Strength Work 4 Sets, Rest as needed 15/15 Flutter Kicks 10/10 Side Lunges 10 Push-up Pike Walk Outs 10 Arch Lifts When Finished, do Shoulders and Spine
Warm-Up: Utilize this for all 3 workouts this week. Should only take you about 10-15 minutes to get through everything on here. Run for 5 minutes @ moderate pace (50%) Followed by... Two sets of: High Knees x 20 meters Butt Kicks x 20 meters Broad Jumps x 20 meters Then... 200 Meter Sprint @ [...]
Today is an Active Rest day for the program! Pick one of the following: Option 1: 30-45 Minute casual walk, bike, or row Option 2: Every Minute on the Minute for 12:00 (4 Sets of each) Min 1: 30 Second Hollow hold Min 2: 10 Push-ups Min 3: 15 Air Squats When Finished, do Recovery Yoga
Warm-Up: Utilize this for all 3 workouts this week. Should only take you about 10-15 minutes to get through everything on here. Run for 5 minutes @ moderate pace (50%) Followed by... Two sets of: High Knees x 20 meters Butt Kicks x 20 meters Broad Jumps x 20 meters Then... 200 Meter Sprint @ [...]
