Week 4
FOCUS OF THE WEEK
pushing your limits
Day 1
Strength Training
[single leg + core]
Day 2
Restorative Flow
You will need two pillows.
Day 3
Strength Partner Workout
[phone a friend to do this workout with you]
Warm up
Mobility:
3 x world greatest stretch
3 x cat daddy [both sides]
Cardio:
5 minutes of cardio [skipping or running]
Tabata intervals:
20 seconds on, 10 seconds off x 8 rounds (4 minutes/set)
Set 1
Running Sprints (outside or on the treadmill) OR Jump Rope
Set 2
Push up to down dog AND Squat jumps
[alternating both movements for 4 minutes]
Set 3
Running Sprints [outside or on the treadmill] OR Jump Rope
Set 4
Burpee AND Skater
[alternating both movements for 4 minutes]
Cool down
The ‘Go To’ Yoga Session [from week 2]
Day 4
Long Run
TOTAL RUNNING MINUTES = 70 minutes @ 50-70% effort
Progression Run workout
20 minutes @ 50% effort [warm up]
10 minutes @ 60% effort
10 minutes @ 65% effort
10 minutes @ 70% effort
5 minutes @ 65% effort
5 minutes @ 60% effort
10 minutes @ 50% effort [cool down]
note
If you’re new to running, alternate between 10 minute run/5 minutes of walking OR do a 35 minute run in the morning and 35 minute run/walk in the afternoon. We have options here! The goal is to move the body for over an hour at a moderate effort.