800m Run - Rest 3:00
600m Run - Rest 2:00
400m Run - Rest 1:00
200m Run
General Warm Up
3-5min of easy cardio (lots of cardio lies ahead!) and then…
3 Rounds
(Alligator roll to...)
Specific Warm Up
Whichever element you choose today, be sure to take about 10min to warm it up specifically so that you are ready to push the pace when the clock starts.
Workout Of The Day
800m Run - Rest 3:00
600m Run - Rest 2:00
400m Run - Rest 1:00
200m Run
Rowing Version:
1000m Row - Rest 3:00
750m Row - Rest 2:00
500m Row - Rest 1:00
250m Row
Other Cardio Version:
4:00 On - 3:00 Rest
3:00 On - 2:00 Rest
2:00 On - 1:00 Rest
1:00 Max Effort
At Home - No Equipment Version
1:00 Jump Squats
1:00 Plank
1:00 Jumping Jacks / Jump Rope
1:00 Burpees
-3:00 Rest-
1:00 Plank
1:00 Jumping Jacks / Jump Rope
1:00 Burpees
-2:00 Rest-
1:00 Jumping Jacks / Jump Rope
1:00 Burpees
-1:00 Rest-
1:00 Burpees
-Done!-
Coach’s Notes:
This workout is cardio only, whether you choose the running option (brrrr if you’re in Chicago with me) the rowing option, or another cardio option. What does cardio mean? It means choosing a movement that could be done endlessly! Think, walk, bike, jog, etc.
If you have a gym at your disposal this could be a treadmill, elliptical, stair climber, stationary bike, or any contraption that keeps you out of breath that you can push for 4min.
You can do the at-home option with no equipment OR have dance party in your living room, wrestle with your kids, walk/run up and down the stairwell of your apartment building, power walk around your neighborhood, etc. Anything that gets your heart rate up will do. If you aren’t sure what to do in your circumstances, reach out!
Accessory Work
Accumulate 30-50 Strict Toes to Bar, Hanging Knee Raises, V-Ups, or Sit Ups.
Cool Down
Hold the following stretches for 1-2min on each side:
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