FOR TIME
10 V-Ups
200m Run
20 V-Ups
400m Run
30 V-Ups
600m Run
40 V-Ups
800m Run
General Warm Up
3-5min of Cardio of Choice, then…
Greg Everett Full Body Joint Rotation Warm Up, then…
3 ROUNDS
5 American Kettlebell Swings
5 Burpees
Specific Warm Up
Another easy specific warm up today! First, do 2-3 sets of V-Ups, Sit Ups, or whatever Ab motion you plan to use today to make sure it’s safe and appropriate for you. Then, get in that sweet, sweet Hinshaw Warm Up babyyyyy!
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
FOR TIME
10 V-Ups
200m Run
20 V-Ups
400m Run
30 V-Ups
600m Run
40 V-Ups
800m Run
Workout Notes
This workout looks simple and fun! This one was designed to get you outdoors (no equipment) so bonus points if you can take advantage of a crisp, autumnal day, wherever you are!
This workout is “FOR TIME” which means we are trying to push the pace and get it done as quickly as possible while maintaining safe and healthy technique. You can use MapMyRun, a GPS watch, or, my favorite, head to your local track! The running should be about 1min for the 200m, 2min for the 400m, 3min for the 600m, and 4min for the 800m. Using that logic, we can also just run (or do cardio of your choice from the Cardio Resources Page) for those same time durations. In that case, the workout would look like this:
FOR TIME
10 V-Ups
1:00 Cardio
20 V-Ups
2:00 Cardio
30 V-Ups
3:00 Cardio
40 V-Ups
4:00 Cardio
For the V-Ups, any ab exercise will do! You can use V-Ups, Sit Ups, or crank the intensity (if the equipment is available) with Toes To Bar or Knees to Elbows. If you are a person who should avoid folding in half (or you are unable to at this time) you can also do a Plank in place of each chunk of cardio. These planks don’t need to be more than 1:00 long per round. You can do 1:00 each round or switch up the time or switch up the plank, or both! Here’s the plank menu: Front Plank, Side Planks, Around the World Plank, Single Arm Plank, Plank Shoulder Taps, or, depending on your specific back situation, even Hollow Holds or Hollow Rocks.
Optional Accessory Work
Accumulate 1-3min in Each Side Plank. Break it up however you please!
Cool Down
1-2min of Couch Stretch on each side
1-2min of Calf Stretches on each leg
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