3 ROUNDS - FOR TIME
800m Run
35 V-Ups
General Warm Up
First, spend 3-5min getting nice and warm with the cardio option of your choice. Then…
3 ROUNDS
6 Spiderman Lunges (3 per leg)
5 Air Squats with a pause at the bottom
:15 Hollow Hold - Alligator Roll - :15 Arch Hold
1:00 of Pose Pulls, running in place, or Jumping Jacks
Specific Warm Up
Start by getting in that beautiful Hinshaw Warm Up! After you get your running ready, do 3 sets of 5 V-Ups, or whichever ab movement you will be using today.
10-20 steps/yards of each movement:
Over the Hurdle Sideways
Over the Hurdle Forwards
Knee to Chest
Figure 4
Lunge and Reach
Lunge and Twist
Tin Soldier
High Knees
Butt Kickers
Straight Leg Bounce
Side Shuffles (with and without arms)
Workout of the Day
3 ROUNDS - FOR TIME
800m Run
35 V-Ups
Workout Notes
This workout looks like a great one to take outside, if the weather is nice! No equipment necessary, so get some Sunny-D if ya can! #winteriscoming
This one is pretty simple. Cardio for 4min, Core work for 2min. Repeat. Repeat. Get after it!
Run Modifications
Today’s run should be something like a 4min endeavor. If you don’t think you can run/walk the 800m distance in under 5min (3 times!) go to the Cardio Options Page to find an equivalent, or just run/walk for 4min per round.
V-Up Modifications
Today’s ab movement of the day is V-Ups, but depending on your space and your bod, you can use any core-centric movement that works for you. The preferred modification would be Sit Upsor some type of crunch. However, if you want to crank the difficulty, you could even do something like Toes To Bar or Hanging Knee Raises! If your bod doesn’t do well folding in half, replace each set of V-Ups with a 2min Front Plank (or an appropriate amount of time for your level)
Optional Accessory Work
Do 3-5 Carries, one minute each, as heavy as possible. Remember, this is a postural exercise! Stand tall, shoulders back and down, marching band walk : )
Cool Down
1-2min in Samson Stretch on Each Leg
1-2min in Pigeon / Figure 4 on Each Leg
1-2min in Forward Folds (on Each Leg if necessary)
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