Strength-Endurance #1: Full Body

Warmup

  • Leg swings, 20 x front, 20 x lateral
  • Row 5 min

Workout (minimize rest in between, keep HR up)

  • 25 pushups
  • 25 air squats
  • 10 min row, alternate 1 min fast, 1 min slow
  • 25 pushups
  • 25 air squats
  • 25 box jumps (or step ups)
  • 10 min row, alternate 30 sec fast, 90 sec slow
  • Max set of thrusters (light weight)
  • 20 windshield wipers
  • 20 cross-knee crunch
  • 20 reverse crunches

Cooldown

  • 5 min row
  • Static stretching, hold each for 30-45 sec, full, controlled breaths
    • Lunge stretch (both sides)
    • Hamstring stretch
    • Quad stretch
    • Pigeon stretch
    • Lying ab stretch
    • Cross-leg trunk rotation (piriformus stretch)

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Strength #2: Legs & Core

Warmup

  • Leg swings, 20 x front, 20 x lateral
  • Slow jog 3-5 min

Workout

  • Squats: 3 sets, 20-15-10 reps (moderate weight, increase by about 20% per set)
  • Lunge complex (all with light to moderate weight dumbbells) * denotes kettlebell
    • Deficit lunge: 2 x 15
    • Lateral lunge: 2 x 15
    • Curtsy lunge: 2 x 12
    • Offset reverse lunge: 2 x 10*
    • Reverse forward lunge: 2 x 10*
  • Cross-knee crunches (steam engines) 2 x 20
  • Side imprints 2 x 20
  • Russian twists: 2 x 30
  • Hanging leg lifts 2 x 20

Cooldown

  • Static stretching, hold each for 30-45 sec, full, controlled breaths
    • Lunge stretch (both sides)
    • Pigeon stretch
    • Quad stretch
    • Hamstring
    • Cross-leg trunk rotation (piriformus stretch)

 

Notes: Lunge complex credit to Outside Online.

Strength #1: Hips & Glutes

Warmup (dynamic):

  • Leg swings (20 front, 20 cross body, each leg)
  • 1 mile jog easy (SLOW)

Drills (2 x 25-30 meters, each):

  • High knees
  • Butt kicks
  • High skips
  • Long skips
  • Carioca high step
  • Lunges
  • Bounding strides

Exercises (2 x 20 reps each):

  • Mountain climbers
  • Air squats
  • One leg squats (stand on block if necessary)
  • One leg glute press (lying on back, one leg bent, lift butt up, engage glute)
  • Lunge jumps
  • Flutter kicks
  • Hanging knee lifts (hang from a bar, pull knees up to your chest repeatedly)

Additional:

  • Strides (4-6 x 20 sec), focus on form, 80-85% of max effort

Cooldown: Static stretching

  • Quad pull
  • Hamstrings
  • Pigeon stretch
  • Static lunge (front and side)

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