For a while now, I’ve been wanting to post the workouts I’ve created with you all.
I’m FINALLY getting to it!
Once a month, I’ll be sharing a different workout that you can do on your own or at a gym, with little to no equipment at all.
How to Begin
Before you start any workout regimen or routine, you’ll want to make sure you’re cleared by a doctor. (That goes without saying, right?)
Once that’s checked off your list, make sure you have workout gear that will get the job done without getting you injured or chafed. I wrote a post about the gear I wear – you’ll want to check that out before you begin.
OK – so now that you’re ready to work out, you’ll want to start with a warm-up. For some, that might be as little as 10 minutes of easy jogging, but for others, it might be a full workout or basic run before you begin this workout. Either way, make sure you are warmed up.
Start with a basic running-specific warm-up routine that I’ve written about. These drills should help wake up your muscles, activate muscle groups, and keep you loose prior to the workout.
Once you’re loose and ready to go – that means you’ve done some running and you’ve done some drills to activate and lengthen your muscles, then you’re ready to go.
This workout is designed to work your entire body – arms and chest down to your quads and hamstrings. If you’re just getting started in your running and workout journey, 2 sets of the lowest amount of reps are probably best for you. But if you’re more experienced or need more of a challenge, you can increase the number of sets or the number of reps you do within each exercise.
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Here’s the overview of the workout:
2-3 sets – with 10 seconds recovery after each exercise; after the set take a 1 minute break.
And here’s the actual workout
10 squat jumps
Left Plank – 20 seconds
Right Plank – 20 seconds
10 Lunge Twists
Single leg walk over
Double leg hop over
Side over hurdles
Over 5 hurdles
4 x 50 meter sprints
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Marc is a USATF Track and Field & Dr. Jack Daniels VDOT O2 certified running coach. I have more than 19 years of experience running and more than 10 years of experience coaching runners. Click for more information!