Workout 25 - Running and Planks

5 ROUNDS

200m Run

1:00 Plank (Accumulated)

Then

5 ROUNDS

200m Run

20 Sit Ups

General Warm Up

3-5min of Cardio of Choice, then…

3 ROUNDS

:30 of Pose Pulls

10 Squat Thrusts

10 Mt. Climbers

10 Jump Squats

Specific Warm Up

Whichever Cardio Element you go with today, spend some time working your way from warm-up speed to sprint speed before you start the workout. If you are running, complete the Hinshaw Warm Up before you get going.

Workout of the Day

5 ROUNDS

200m Run*

1:00 Plank (Accumulated)

Then

5 ROUNDS

200m Run*

20 Sit Ups

*Other Cardio Substitutions for a 200m Run:

• 1min of Any Cardio machine/Dance combo that gets you very out of breath.

• 250m Row

• 250m Ski Erg

• 500m Concept 2 Bike Erg

• 15 calorie Air Bike

• 4 Flights of Stairs

• 1:00 of Burpees

Accessory Work

Spend 10min Working on your pull up strength! Lots of options to choose from:

1. If you have 5-10 Strict Pull Ups, Perform 3 - 5 Max Effort Sets, resting 2min between.

2. If you have 1 - 5 Strict Pull Ups, use the progressive model, detailed below.*

3. If you have a pull up bar, but do not yet have a strict pull up, use these 10min to work on chin over bar holds or eccentric chin ups.

4. If you do not have a pull up bar, use the following tempo for body weight rows on the rings OR Dumbbell Rows: 3-5 sets of 5-10 reps - for each rep, hold at the top for :03 and then take a full :03 to lower to starting position. Squeeze as hard as you can!

*Progressive Model: If you can one pull up, your first session would be 1 - 1 - 1. You’d continue doing that until you can do a set of 2. Then your sessions would be 2-1-1. As you get stronger, the progression would go to 2-2-1, 2-2-2, 3-2-2, 3-3-2, 3-3-3, and so on until you reach 5-5-5. Ideally this model would fit 3x into your weekly workouts.

Cool Down

Hold the following stretches for 1-2 min:

• Ab Stretch

• Child’s Pose