Workouts

300

Sweating-Bullets

extinction

torch_the_turkey

absolutley_gorgeous

Step-It-Up

The-Countdown

The_sky-is-the-limit

fit_in_400

Spring-to-Action

better_faster_stronger

Strappedfortime

No-Strings-Attached

EBW

The_Road_Runner

tier(ed)beast

LEG ANNIHILATION

Round 1 X 2:
15 (each leg) Weighted lunges
30 Weighted (Wide) Jump squats
30 Jumping Switch Lunges
15 (each leg) Weighted Step ups

REST 60 SEC

Round 2 X 2:
15 Smith Machine (wide) squats
30 Jump Squats (narrow)
15 Smith Machine squats (narrow)
30 Box Jumps

REST 60 SEC

Round  3 X2:
15 TRX Hamstring Curls
30 Pop Squats
15 Stiff Leg Dead lifts
60 Sumo Squats

REST 60 SEC

NO GYM, BUSY MORNING

30 Jumping Jacks
20 Jump Squats
10 Burpees

30 Bicycle Crunches
20 Pushups
10 Burpees

30 Mountain Climbers
20 Step-Ups (10 per leg)
10 Tricep Push Ups

30 Reverse Lunges (15 per Leg)
20 Superman Planks
10 Decline Pushups

Repeat 2-3 times.

I did one round of it as a warm up before my weight training session… It was some warm up! I am definitely keeping this one for that day when I can’t make it to the gym.

SOMETIMES A RUN IS NOT ENOUGH

50 Jumping Jacks
20 Squats
20 Squat Jumps
20 Alternating Lunges
15 Burpees
25 Pushups
30 Mountain Climbers
50 Crunches
60 sec. Plank

Repeat 3 times.

I am trying to slowly build my mileage before my next big race, however, I am pretty sure that the calories do not burn themselves, so I added this little guy to help me when I am only doing short distance, steady state runs.

HIGH INTENSITY INTERVAL TRACK WORKOUT

(Source: FitnessRx For Women Volume 12 #2 pg.45 Jaime Baird)

Warm- Up
1/4 mile jog
5 minute strech

Stadium Set 1 – Moderate Pace Climb
5x Run stadium stairs- every step.
Jog back down and immediatly begin running back up the stairs until all five climbs are completed.
REST 1 MINUTE
5x Run stadium stairs – every other step.
Jog back down and immediatly begin running back up the stairs until all five climbs are completed.
REST 1 MINUTE

Track Set 1 – Sprints
6x 50 yard back-to back sprints.
Sprint 50 yards and immediately run around and sprint back to starting point. This is one set.
REST 1 MINUTE BETWEEN EACH SET

Track Set 2 – Drills
REPEAT THE FOLLOWING UNTIL YOU COMPLETE 2 LAPS AROUND THE TRACK
20 High Knees each leg. Jog 30 seconds
20 Running Butt Kicks each leg. Jog 30 seconds
10 High Knee Skip Bounds* each leg. Jog 30 seconds

Stadium Set 2 – Sprint Climb
REPEAT THE FOLLOWING 3 TIMES. REST 1 MINUTE BETWEEN EACH SET
Sprint stadium stairs – every step. Quickly jog down.
Sprint Stadium Stairs – every other step. Quickly jog down.
Hop up Stadium stairs – with both feet. Quickly jog down.

Cool Down
1/4 mile jog or walk
5 minute stretch

* High Knee Skip Bounds: Think of this excersis as an exaggerated skip. Draw the right knee up (as close to the torso as possible) jumping straight up into the air while still moving forward. As the right leg straightens to make contact with the ground, raise the left knee to the torso, repeating the motion on the other side.

I just have on thing to say about this one: it is not for the weak hearted. Get ready to crawl back to your car. If it wasn’t all that challenging, add weight. I hear just one, little sand bag makes a difference.

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