Today you are going for a run of some kind. You don't like to run? No worries! There are several options for getting this part accomplished. Relax. But first, warm-up.
Joint Rotations. Neck, shoulders, arms, elbows, hips, legs, knees, ankles.
Partial bodyweight squats (halfway to parallel, I call them 1/4's) x20 + Full squat hold with arms overhead x 10 seconds. Rinse, repeat once.
|Run 'em if you got 'em|
Helicopter rotations: Arms straight out on either side. Rotate left, rotate right x20 total.
Then do the Good Morning stretch. Space feet about three to four feet apart, flatten back, reach down with both hands and try to flatten palms on the ground between your legs. 3 x 10 seconds.
If you run about as often as you flap your wings and fly, start off very slow. Shuffle run until you are warmed up and comfortable with the movement. Otherwise here are the requirements:
Beginners: 1 1/2 miles total, or approximately 20 minutes of continuous movement.
Intermediate to Advanced: 2-4 miles or approximately 25-45 minutes of continuous movement.
Choose one of the options below, and execute the run in a slow jog (or walk if necessary)/fast run tempo. For example, if you are on a track, tick off one lap at a slow pace, then go moderate to fast for the next.
If you are using a treadmill, simply adjust the speed at regular intervals. Keep it consistent, if you are going to change every mile, do this the whole time. If you are going to do it every half mile, stick to that pattern.
1. Beach, street, track, or trail run
2. Treadmill run
3. Stairs (In your office building, at home, at a stadium, it does not have to be a lot.)
4. Fast walking or fast walking with periodic hills.
All fitness levels will complete their mileage using a slow and a moderate fast pace.
All fitness levels rest 3-5 minutes after run and finish with:
Squat Jumps (Beginning and intermediate) 2-3x12-15, 30 seconds between sets OR:
Deck Squat Jumps (Advanced) 3 x 15, 45 seconds between sets.
Stretch out after a brief rest and re-hydrate! As always, adjust the volume of work to fit your individual fitness level. Good luck!
Deck Squat Box Jump from CrossfitNRG on Vimeo.
In the above video, he uses a box, but all you need to do is jump in place.
If you think you're ready for a savage advanced bodyweight workout that integrates clubs and kettlebells as well, check out the new Spartacus Workout from the guru of bodyweight training, Steve Maxwell.