Weekly Workouts for Running and Cross Training 6/26/17
Happy 4th of July Week! Tomorrow is the 4th and that means BBQing, desserts, possibly adults drinks and of course Fireworks! Fireworks are my favorite part of the 4th. The colors are amazing and there is just something about watching fireworks. We have family in town so will be making a bunch of food and have various family things going on. This can put a damper on working out but here's what I did last week, and most of my Weekly Workouts for Running and Cross Training are easy enough to fit in a quick 30 minute time slot. Spending time with family can be so nice but it can also bring about some stress and changes the routine. I find sticking to my workouts is what gets me through having so many people around and having to be more flexible than usual. Sometimes doing extra things in the day can be exhausting so keeping my running and cross training up helps me manage the little lulls in energy. Plus, having as little as 30 minutes away can allow me to come back and be much more engaging in family activities.
My hope is that this post will encourage you to stick with your goal or maybe just stick with an exercise program even during the holidays. Sticking with a healthy eating plan can be another story but I have provided some helpful tips in my weekly newsletter. So if you haven't signed up for them, do so, to get free tips and ideas for nutrition, recipes and more!
Weekly Workouts for Running and Cross Training
M- Cross training:
- 3 minute warm-up (1 minute each exercise)- jumping jacks, knee raises with crossing arms (see picture), hurdler hops, switch sides after 30 seconds (see picture)
- 4 rounds: 12 burpee with a hop, 10 traditional burpee with a push-up, 8 burpee-pops
- 3 minutes- same as warm-up
- 27 rounds of sun salutations
- 8 crow burpees (see picture)
- Warrior II squats with a 30 second hold on the last squat
- 30 second plank, 30 second right side plank, 30 second plank, 30 second left side plank
- Cool-down stretch: 15 seconds of downward dog, 30 seconds modified lunge (15 seconds each side), 15 second forward fold
T- 4.1 mile run (pushing a stroller with a 26 pound toddler) with a easy mile warm-up, 6 strides and .5 mile easy cool down
W- 3.1 mile easy run, core strength building yoga session with held warrior II, revolved triangle, triangle, twisted lunge, hand-to-big toe pose regular and with an added twist, boat pose holds (5-10 breaths) with alternating elbow touches, 30 second planks and side planks
Th- warm-up mile, 4x800 meter at 10K pace, 1x400 meter as fast as possible, 1 mile cool-down
F- 2 minute warm-up (1 minute of each) jumping rope, plank hold. Did this for a cool down after the 12 minute sequence and moved on to the planks.
12 minutes with as many rounds as possible:
- 10 burpee with no hop or push-up
- 8 burpee with a hop
- 6 burpee with a hop and a push-up
- 4 burpee pops
- 4 jumping lunges
80 Plank with kicks (20 each side, 20 in forearm plank each side)
30 second plank, 30 second right side plank, 30 second plank, 30 second left side plank; repeat same sequence but in a forearm plank. Yoga handstand and supported headstand play for 5 minutes.
S- 2 mile easy run, 4 miles of a little slower than 10K race pace, 1 mile cool down easy run. The whole run was done pushing a stroller with a 26 pound toddler! Go me! ha
S- 2.5 mile run pushing a stroller with a 26 pound toddler, 1.5 hour yoga lab class with strength building planks, handstand prep poses, hanumanasana and handstand practice.
Disclaimer: The information on this website (Alt Yoga Vibe) is for informational purposes only and does not substitute for medical treatment or hands on instruction. If you are experiencing any severe pain or symptoms, please consult a healthcare practitioner.