Each week my two coworkers and I plan to leave the office around 5 and get in a tri training workout. Last night was our second workout (this was the first) and no one was in the mood. At all. Due to some last minute meetings and calls we didn’t leave until 6 and while we all wanted to just go home, we stuck to our commitment and got our workout in. As you would guess, afterwards we felt great and super proud that we didn’t bail.
For this workout we used a few props, all from Dazadi.com (awesome site for fitness equipment. We used a 6 pound medicine ball a heavy resistance band and a medium resistance band.
Here’s the workout:
We started our run on the West Side Highway, running north until we hit the pier on West 70th street. We had to get our equipment to the pier so we alternated carrying the medicine ball during the run. We each ran with it for a mile and man, that’s tough. I had the bands in my pockets, they are super easy to transport for a workout.
Once at the pier we started the strength interval training. To complete the intervals, pick a move in group 1, do it for a full minute then immediately start on the second move. Do the third move for a minute then go back to the first move and repeat each move for one minute. After 6 minutes you are done with the first group of moves. Give yourself about a minute breather then do the same thing with the second group of moves. All-in, this takes about 13-15 minutes to complete.
Once we were done, we headed to the stairs on West 69th and ran up and down 6 times. Because there were three of us, we traded off and each did two sets of stairs holding the medicine ball over our heads.
We finished off with a 1 mile cool down, again alternating holding the ball.
This was a good workout. The interval moves are strength focused but the 4 mile run and stairs give a solid amount of huffing and puffing cardio.
If it’s nice out this weekend, give this workout a try!
