This is one of my favorite workouts during the week. It’s quick and painful!
I start out with a one mile run — it’s not a sprint by any means, but it should be a fast mile. I normally run around a 10 min/mile pace for my runs and my goal for this run is as close to 8 minutes as possible!
Then I do my WOD (workout of the day). It usually consists of the following:
- squats
- lunges
- dips
- pushups
- plank
- Russian twists
- kettle bell swings
- clean and press
I usually do 2-4 sets of each exercise — I try to focus as much on arms as possible since I do so much running and cycling. After I finish up the WOD I’ll do another half mile run trying to keep the same pace as the first mile. Then I stretch really well, because I usually end up sore after this workout.
I really love this workout. It totally throws a quick and new workout into my weekly routine. My arms are always exhausted til it’s over and my legs enjoy the break (and the squats… I love squats!). Sometimes, if I’m marathon training or half marathon training, I’ll up the run to 2-3 miles before and a mile afterwards, but never more than that. I try to keep this to a quick workout day where the run is meant to be a warm up and cool down — not the focus of the workout.
I challenge you to add this to your weekly routine — I just know you’ll love it as much as I do!
-bb
