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
Warming up before you run is crucial - we've put together a phenomenal warm-up for you. It should only take you 10-15 minutes 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
Warming up before you run is crucial - we've put together a phenomenal warm-up for you. It should only take you 10-15 minutes 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 a Rest Day for the Program! Get outdoors and do something fun Here is your Rest Day Mobility
Warm-up: 800 Meter light jog Dynamic Stretch: Hollow Body Inchworm + Push-up + Downward Dog Workout: Hike/Yoga for 60-90 Minutes Cooldown: Hips and Hamstrings
Warm-up: 200 Meter run 20 Air squats 20 Turkish get ups (10 Each arm, try without weight first. If you need a little resistance use a water bottle) Dynamic Stretch: Hollow Body Inchworm + Push-up + Downward Dog 10 Wall walks (go only as high as you feel comfortable) Strength: Single Arm WATER BOTTLE Overhead Squat: 5 [...]
Warm-up: 800 Meter light jog Dynamic Stretch: Hollow Body Inchworm + Push-up + Downward Dog Workout: Bike, Swim, or Jog for 60-90 Minutes @ Recovery pace Cooldown: Chest, Shoulders, and Spine
Warm-up: 4 Sets: 30 Second run 15 Air squats 10/10 Plank Shoulder taps 10 Inch Worms Dynamic Stretch: Hollow Body Inchworm + Push-up + Downward Dog Strength: Every Minute on the Minute for 10:00 Do: Minute 1: :30-:45 Arch Hold Minute 2: :30-:45 Max rep Plank Shoulder Taps Workout: Every 4 Minutes x 4 Sets Do: [...]
Warm-up: 400 Meter run Dynamic Stretch: Hollow Body Inchworm + Push-up + Downward Dog Workout: Run: 30-45 Minutes @ 85% Effort Cooldown: Low Back and Legs
Warmup: 4 Sets each 200 Meter walk or jog 20 Jumping jacks 10 Sit-ups Dynamic Stretch: Hollow Body Inchworm + Push-up + Downward Dog Workout: Tabata (20 Seconds of max reps, 10 Seconds off x 8 Sets of each movement) Mountain climbers Sit-ups Workout: For Time 21-15-9 Air squats Plank shoulder taps No push up [...]
Today is a rest day! Rest Day Recovery
