Interval Training
6 ROUNDS
400m Run
1:00 Rest
General Warm-Up
3-5min of Cardio of Choice, then…
3 Rounds
5 - 10 Sit Ups
Specific Warm Up
Start by hitting your Hinshaw warm up. Take it seriously!
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)
See the workout notes for how I want you to lead up to this workout!
Workout of the Day
Interval Training
6 ROUNDS
400m Run
1:00 Rest
Workout Notes
This. Workout. Is. GROSS! But this is a great time to remind y’all that intensity is determined by the amount of time it takes you to complete the work. If you do this at top speed, it’s going to be pukey. If you CAN run fast, but you choose to walk, this won’t feel like a workout. Ya dig? You put in the right amount for YOU today.
After the Hinshaw warm up, run about 100m at an easy pace. Take a rest. Then run 100m fast. Take a rest. Finally, run 100m at a pace that is FASTER than you intend to run in the workout.
This workout is essentially 6 Rounds of 2min on, 1min off. If you think your 400m’s are going to take 3min or longer, bring down the distance so you can move more quickly for shorter lengths of time. Push the pace, but be safe! Rest 1min after each run. Do not expect these runs to be the same length of time! As the workout goes on, you should lose your ability to run at that speed and you will slow down! That’s cool. That’s the plan.
Apply all of this advice and all of these numbers to any cardio that suits your body and your space. Use our Cardio Resources Page to help you navigate!
Optional Accessory Work
*ONLY IF YOU DID NOT TO BARBARA YESTERDAY
Ab Blaster #1
4 ROUNDS
:15 Bicycle Crunches
:15 Sit Ups
:15 Alt. Leg V-Ups
:15 Hollow Hold
:30 REST
Cool Down
1-2min of Samson Stretch on each side
1-2min of Forward Folds
1-2min of Calf Stretches on each leg
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