Run Challenge!
-- Warmup: 2 rounds of 20 sec each... alternating lunges, high knees, butt kicks, rocket jumps -- Then, for 12 minutes or 6 rounds: 🔹 Run 1 min 🔹 Low skip for 30 sec 🔹 Walk for 30 sec -- Your score is the total distance traveled or steps taken within the time cap. Use a pedometer, step-counter, or running app like Google Fit, Pacer Pedometer, runkeeper or mapmyrun to track your progress. -- Remember to stretch after! |
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Coach Rob’s workout of the day!
“Gravity” 5 rounds for time: 80 double-unders 40 sit-ups 20 pushups 10 burpees -- If you’d like to try something similar, grab a jump rope and give the modified version below a try in your own backyard! If you don’t have a jump rope, don’t worry! Just keep both feet together and hop side-to-side or forward/back! -- “Gravity Jr” 3 rds for time: 40 jump rope 20 sit-ups 10 pushups 5 burpees **Set a clock, and complete each movement to your best ability in order, and then repeat starting from the top, 2 more times! -- As a warmup, you can practice your jump rope for 1 min, then complete 15 arm circles. Do that 2-3 times prior to your workout to make sure your body is prepared and ready! |
💥 Backyard Bootcamp! 💥
Warmup by completing a 3-4 jog around your neighborhood. After that, practice your jump rope for 2-3 min.
Take a short break, make sure you have your workout area setup... then, complete all 6 exercises in a row to the best of your ability for 30 seconds each, for 3 rounds, 9 minutes in total!
Try to limit your rest and keep working! 💪🏼
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🔹 jumping jacks
🔹 squats
🔹 butterfly stretch
🔹 tuck jumps
🔹 pushups
🔹 jump rope
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If you don’t have a rope, that’s okay! Keep your feet together and hop side-to-side!
Warmup by completing a 3-4 jog around your neighborhood. After that, practice your jump rope for 2-3 min.
Take a short break, make sure you have your workout area setup... then, complete all 6 exercises in a row to the best of your ability for 30 seconds each, for 3 rounds, 9 minutes in total!
Try to limit your rest and keep working! 💪🏼
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🔹 jumping jacks
🔹 squats
🔹 butterfly stretch
🔹 tuck jumps
🔹 pushups
🔹 jump rope
--
If you don’t have a rope, that’s okay! Keep your feet together and hop side-to-side!
Coach Rob’s Core Challenge!
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Remember to have your area set up before you begin, then be sure to set a clock at the start! Now you’re ready to go! ⏰
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1st — 8 min run OR bike
-Rest 2 minutes-
2nd — 4 min, pushups OR lunges
-Rest 1 minute-
3rd — 2 min of crunches OR plank hold!
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Remember to stretch when you're finished and WASH YOUR HANDS!
The focus today is on pacing. Learning how to control the speed at which you run gives you the chance to learn how your body performs under fatigue; and when practiced regularly will result in improved cardiovascular health! ❤️
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As for the ski jumps, we’ll review those in class today as part of our warmup. But for the runs, there are 4 distinct tempos. When you’re ready, start a clock and bring a distance tracker or pedometer if you have one, and see how far you can get!
For the 4 min run, think power walk or jog. The 3 min run should be like your mile-run pace, and the last run should be the fastest pace you can keep up for 2 minutes! Finish with a walk, your slowest of the 4 speeds, for 1 min as a cool down.
--
As for the ski jumps, we’ll review those in class today as part of our warmup. But for the runs, there are 4 distinct tempos. When you’re ready, start a clock and bring a distance tracker or pedometer if you have one, and see how far you can get!
For the 4 min run, think power walk or jog. The 3 min run should be like your mile-run pace, and the last run should be the fastest pace you can keep up for 2 minutes! Finish with a walk, your slowest of the 4 speeds, for 1 min as a cool down.