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