Friday Fitness

June 29, 2012

The HUGE NY storm that took place around 5:30am threw my workout plans off track for today. What was supposed to be a bike run/run in the park turned into a gym workout (just in case the crazy thunder & lightening returned).  Here’s the routine, try it out this weekend!

4 Mile Run

  • To keep your time spent on a treadmill more interesting, do sprint intervals. My run consisted of 8×400 sprints. I ran at a 6.5 pace for 5 minutes to warm up, then for .25 of a mile would increase the speed from anywhere between 7.2 and 8.4 and ran at that increased speed. Then slowed back down to 6.5, caught my breath, and repeated the routine 8 times. In total I ran 4 miles and complete 8 sprints.

Conditioning Routine

  • I created this in the morning and took Matt & Sara along for the ride. Go through the following moves continuously for 15 minutes:
  • 10 Box Jumps
  • 10 Burpees
  • 10 Push Ups
  • 10 Squats
  • 10 Sit Ups
  • 100 Single Unders (jump rope)

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