Christmas Wrap Up and Killer  Workout

Hi guys,  I hope you all had a great Christmas and are gearing up to ring in the New Year.  I have a feeling 2017 is going to ROCK!  Our Christmas was great.

Here is a brief recap!  We always go out to breakfast on Christmas Eve.  This year my daughter Chloe wanted us all to wear ugly Christmas sweaters so we picked out a few and got all dressed up.  Before breakfast we met up with my friend Holly and got some yummy treats.  I swear she makes the best cookies.  I would post a picture but we ate them so fast!  I cannot stay out of them.  After breakfast the girls played in the snow a bit and then we headed out to church.  After church we came home and had a yummy Italian Soup.  My friend Amy gave me the recipe and it is really good. I will have to post the recipe soon, it is a keeper!  We spent Christmas morning at home eating a yummy breakfast of my mom’s homemade huckleberry scones and a egg bake.  Then we just relaxed in our jammies until dinner and lounged around after dinner with full tummies watching movies.  It was a great Christmas as always.  

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After Christmas and a weekend of indulging in cookies, wine and rich foods I was ready to get back on track.  I cleaned up my eating and kicked my workouts up a notch.  I am currently trying out the new Cyclebar class which is kicking my butt.  Why is cycling so hard?  For 2017 my goal is to try a variety of new workouts and add more yoga and meditation into my routine. 

To end off the year in my bootcamp class I put together this Best of 2016 HIIT workout.  It was a tough one.  I was drenched when I was done!  I love that feeling!

HIIT Workout
Total Body HIIT workout

TOTAL BODY HIIT WORKOUT

For this workout you will need a set of dumbbells, a mat, towel, gliding disk/paper plates and water.  This workout can easily be done at the gym or at home.  

Warm Up (perform each exercise listed for 30 seconds each) or bike, jog or elliptical for 3-5 minutes until warm. 

  • Jog In Place
  • Jumping Jacks
  • Butt Kickers
  • Body Weight Squats
  • Alternating Front Lunges (no weight)
  • Walkouts
  • Arm Circles

Perform  Each Exercise for 30 seconds each.  Complete 2-3 rounds before moving on to the next round.  

Round 1

  • Box Jumps (on high bench or box)
  • Box/Bench Straddle Hops (on bench or box hop feet out wide and jump up onto the center of the box)
  • 1 Tricep Push Up 1 Bench Hop (on short end of a bench do a tricep push up then hop your feet outside of your hands)
  • Weighted Bulgarian Split Squat (1 side at a time)

Round 2

  • Bench Hop Overs (with hands on bench or box donkey kick side to side)
  • Single Leg Knee Up (1 leg up on bench, propel knee up into the chest ) Repeat on both sides. 
  • Bench Press
  • V Sit In and Out Abs (sitting on the bench)

Round 3

  • Toe  Taps (tap toes right and left on bench)
  • 1 Burpee 1 Jump Up or Double Butt Kicker
  • Mt. Climbers with Hands on Bench
  • Bicep Curls

Round 4 (you will need paper plates, gliding discs or towels for each foot)

  • Side To Side Bench Squats (holding 1 weight chest level)
  • Paper Plate Mt. Climbers (in plank position place a plate on each foot and do a mountain climber
  • 1 Push Up 1 Plank Jack with Paper Plates on each foot
  • In and Outs (with plates on each foot pull both knees into the chest and back out into plank)
  • 1 Crunch 1 Hamstring Plate Slides (Lie down with knees bent and the plates under the feet. Lift the hips off the floor into a bridge position and, holding this position, press into the floor and slide the feet out in front of you. Contract the hamstring and continue pressing into the floor as you slide the feet back to starting position.)

Cool Down and Stretch (3-5 Minutes)

Don’t forget there is still time to sign up to join me in my new fitness challenge starting January 9th.  Email me for more details at 4livingthewrightway@gmail.com

Have a great weekend and Happy New Year!!!!!

 

Be Your Own Role Model

Just popping in quick to share some inspirational words with you to help you start off your week.  My long run this weekend was a 10 mile run with an awesome friend.  When you run for an hour plus you get a chance to catch up, chat and get some awesome advice.  I always say running with friends is like a therapy session.  My friend Wendy gave me some really great advice that she heard from another friend.  This rocked my world.  BE YOUR OWN ROLE MODEL!  I love this statement.  Often times we are looking at other people as role models when we only see their best and we are looking at our worst.Be your own role model

Stop worrying about what other people think!  This is hard right?  So often we worry about what other people think about our parenting, finances, body, clothing, the cars we drive and our marriages.  Believe me, I do this A LOT!!!!  We need to stop!  

I want to encourage you for the rest of the month and the month of October to focus on being your own role model.  Pick an area of your life that you feel you want to work on the most and take action.  Take the time that you are spending to compare yourself with others and invest the time in YOU.  You are worth it.   I am going to be totally honest and real here with you guys.  I need to stop comparing my body to other fitness professionals!  I have a strong body and I can run 10 miles!!!!  Why do I feel the need to compare myself to others?

If you want to make a change in your life you are the only one who can do it.  What do you plan to focus on?  How are you going to take action?  Leave it in the comments so I can help you be accountable.  

Post Workout/Sports Snacks plus WOD

Hi Guys.  School is officially off to a great start and sports are in full swing.  I don’t know about you guys but when I pick up my girls from sports practice the first thing out of their mouth is “I’m Kids Sports Snack Ideas starving”.  I learned a great tip from Leslie Bonci while attending the Idaho Sports Nutrition Symposium a few weeks ago. Bring a snack in the car to your kiddos so they can eat it on the way home.  Then you won’t feel like you have to rush to get dinner on the table.  Brilliant!  For those of you without kids or are in college sports these are also great post workout/sports snack options too.  Here are a few of our family’s favorite combos.  They provide both carbs and protein so you can refuel post workout and are portable.

Post Workout and Sports Practice Snack Ideas  

  • String Cheese and Sliced Apples
  • 8 Ounces of Chocolate Milk
  • Beef Jerky and a Piece of Fruit
  • Kind Bar or Protein Bar (made with natural ingredients)
  • No Bake Energy Bites and Fruit
  • Pretzels and String Cheese
  • Trail Mix (I like to make my own with dried fruit, nuts, and pretzel pieces)
  • Protein Shake (I keep protein powder in my bag in a shaker bottle just in case I need it)
  • Apple Peanut Butter Rings (kinda messy but worth it)
  • Nut Butter and Banana Slices on a Rice Cake

Give these a try.  It’s important to get in your post workout recovery nutrition in within 30-45 minute to refuel the body, repair muscle tissue and keep you from being ravenous when you get home.  Don’t forget to drink water or a sports drink if you have been working out for more than an hour and are a heavy sweater.

Now that you have a snack idea why not give one of them a try after today’s Workout of the Day

The Dirty Thirty Boot Camp Workout  

This is one of my favorite workouts to do in my class.  It is a great total body workout and can be done at the gym or at home.  All you need is a set of weights and a mat and your are ready to get sweaty!  

Warm Up:  3-5 minutes of dynamic exercises

Complete the following exercises for 30 seconds each.  Try to complete as many rounds as possible within 30 minutes.  

  • BurpeesDirty 30 Boot Camp Workout
  • Bicep Curls
  • Squat Jumps
  • Weighted Squats
  • Alternating Weighted Back Lunges
  • Lunge Hops  
  • Push Ups
  • Squat Jacks or Regular Jumping Jacks
  • Bent Over Rows
  • Mountain Climbers
  • Plank (hold in extended arm planks)
  • Rest for 30 Seconds to 1 Minute and Repeat for 30 minutes

I hope you guys have a great weekend.  If you have any great post-workout kid friendly snack ideas please share them in the comments!

 

Back To School Bowls

Bowl Recipes It’s official. I am back to school.  For those of you who don’t know besides teaching fitness classes I also teach theater and speech at a Junior High. This keeps me really busy.  Plus I have two daughters who are involved in a lot of sports and activities.  So sometimes I am throwing dinner together at the last minute like I did last night!  Here is a quick healthy meal option for those who are like me and scrambling to put a healthy and tasty dinner on the table for your family. 

Back To School Bowls

One of my plans with my prepped meal items was to make some bowls!  I love burrito bowls from one of those popular healthy fast food restaurants, but they are pricey!  What I loved about these bowls was that each person could customize their bowl just how they like it.  I had chicken, avocado, mango salsa, fresh tomatoes, homemade pickled jalapenos and brown rice tortilla chips.  My daughters each customized their bowls totally different but never complained because they got to make their own choices.  Bowls are so easy to make and there is not really a recipe you need to follow.  Just pick one item from the list below and you will have a custom built bowl loaded with power foods!  

Pick a Whole Grain

  • Brown Rice
  • Quinoa
  • Whole Grain or Gluten Free Pasta
  • Bulgar
  • Black Bean Pasta (high in protein and lower carb)
  • Steel Cut Oats

Pick a Protein

  • Ground Beef
  • Shredded Roast
  • Diced or Canned Chicken
  • Diced Ham
  • Eggs
  • Nuts and Seeds
  • Tuna or Shrimp
  • Salmon
  • Tofu

Add Some Veggie Power  Any diced veggies or frozen veggies will work and are convenient.  

  • Finely Chopped Broccoli or Cauliflower (the kids won’t even notice it)
  • Spinach
  • Corn
  • Mixed Roasted Veggies (get a bag and roast them in the oven in olive oil for 15-20 minutes until brown and crisp)
  • Bell Peppers
  • Salsas
  • Zucchini
  • Any leftover veggies you have in the fridge

Add Some Flavor

  • Salsa
  • Pesto
  • Honey Mustard
  • Bragg’s Liquid Aminos (a soy sauce alternative I love)
  • Thai Chili Sauce
  • Salad Dressing (I make my own or buy Annie’s Brand)
  • Mrs. Dash Seasonings (garlic herb and southwest chipolte are my faves)

Bowl Recipes

There are endless possibilities to the bowls you can make.  You could make a breakfast bowl, a burrito bowl, an asian style bowl.  You could really get creative and if you have all of your food items prepped and ready, all you need to do is assemble, heat and eat! This will definitely be a back to school go-to dinner for me.  

I hope you all have a great weekend!  If you have any quick dinner ideas please comment I love to hear new ideas for those crazy nights! 

 

Sweet 16 Anniversary Date

Hi Guys!  I hope you all had an amazing weekend!  I got to celebrate my 16th wedding anniversary on Friday.  I cannot believe it has been 16 years.  We decided we wanted to do something different for our Anniversary so we gave the Penny Date a try.  PennyDateI found this on Pinterest and it was a lot of fun.  We ended up going in circles and around the block a few times.  Out of our 12 flips of the coin we only turned right twice, but we ended up with some good options.  It was a tough decision DK Donuts or Shige Sushi?  

We opted for the sushi.  It was kind of a hole in the wall place, but different and somewhere we had never been before.  It is a sushi boat place, so that was kinda cool.  We got to try a few rolls we wouldn’t normally pick.  We finished the night with a nice bottle of wine at home and watched the Olympics which I am currently addicted to. 

The Anniversary date continued into Saturday where we celebrated with our daughters.  I think it is great to celebrate with your kids as well.  It is important to include them because they are part of something special in our lives and we are modeling what a good marriage looks like.

My hubby can be pretty creative too.  Here is what he had planned for our sweet 16 anniversary.  He didn’t  use Pinterest either like me!  Well he doesn’t really use Pinterest to be fair!  

Our bike ride on the greenbelt was a lot of fun.  We ended up at River City coffee which is a local coffee, breakfast and pastry place.  I had a yummy pumpkin chai muffin and the girls had a strawberry cheesecake scone!  So good!!!!! 

It was an amazing weekend and I am so thankful that God gave me such an amazing husband and friend!marriage quote

 

 

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Back To School Quick Meal Planning Tips

meal prepNext week is officially the start of back to school for us teachers and coaches.  My daughter will be starting cross country as well so that means I will be her chauffeur to practices a few times a day.  Usually the beginning of the school year is nuts and I am running around like a crazy woman and can barely get dinner on the table.  Not this year!  I recently went to a sports nutrition symposium and got to hear some tips from an awesome co-worker Hilary Horton Brown RD.  She is the Director of Sports Nutrition for BSU and is also an amazing fitness instructor too!  She had some great ideas for quick meal planning that I am going to do this weekend and try to keep up during the school year!  First I have to hit the grocery store!  I thought I would share her tips with you and maybe inspire you to start meal planning as well.  

The main goal of meal planning is to prepare many meals and snacks all at once to have ready for the week or longer!  This will not only save you time and money but also avoid impulsive eating and calling for pizza delivery on those rushed nights.  Try to add as many veggies as you can into your meals to increase your fiber intake and boost antioxidants.  

Here is what I plan to do this weekend to kick off my back to school meal planning: 

  1. Cook 3-5 pounds of lean ground beef.  Season your meat as you would like and freeze if you don’t plan on using it within a few days.  
  • Add in some taco seasoning, a can of rinsed black beans, and veggies.  You can use this for burrito bowls, tacos, or taco salads.  
  • Use italian seasoning mix and make spaghetti.  Add some finely chopped zucchini or carrots to up the veggie intake.
  • Make sloppy joes.  Keep sandwich thins or whole grain buns in the freezer.  My favorite sloppy joes recipe is http://www.skinnytaste.com/skinny-sloppy-joes/
  1.  Bake a bag of chicken breasts or a whole chicken in the oven.   
  • Dice up portions of the chicken and freeze in freezer bags with a bit of chicken broth to add moisture.  Pull it out of the freezer and mix with veggies for a quick and easy stir fry or fajitas.
  • Marinate slices in your favorite dressing or sauce and freeze in the sauce.  Pull them out add a veggie and a sweet potato and you have a quick and easy meal.  My favorite dressing is a ginger sesame!  
  • Slices can be frozen plain and pulled out for easy lunches like salads, quesadillas or wraps.  Endless possibilities!  
  1.  Make a large pot of whole grain pasta or rice and use it throughout the week.  
  2.  Prepare your veggies for the week.
  • Clean, peel, and cut up veggies for the week for salads, stir frys or snacks.
  • Stock up on frozen veggies to add to soups or stews.
  • Make a large salad or mason jar salads for lunches or dinners for the week.  
  1.  Bulk cook your favorite meals
  • Make bulk batches of your family’s favorite meals like enchiladas, chili, lasagna or other faves and double or triple the recipe to freeze for later use.  
  1.  Break out the crock pot!  Or try an insta-pot.  My friend Ashley just got one of these and is raving about it!  I gotta get one!  
  • Layer chicken breasts in the crock pot with salsa or teriyaki sauce cook on low for 5-6 hours and when you get home shred and add to your veggies, pasta or rice.  
  • Cook an inexpensive roast with a bottle of your favorite BBQ sauce or season with a chipotle seasoning blend and cook on low all day.  When you get home shred it and use it with your favorite sides.  I love to make this into street tacos! Save the rest for a later meal.  
  1.  Prepare your snacks.  
  • Portion out veggies and dip into container for the week.
  • Make some energy balls for the week.  Try my no-bake energy ball recipe
  • Make some chia puddings
  • Make individual bags of trail mix with dried fruit, dark chocolate, nuts and pretzels.  

I hope this helped you to get started with meal planning.  There are so many awesome recipes out there on the web for crock pot recipes and meal prep.  I encourage you all to give this a try especially for you busy moms out there who tend to feel like me at the start of the school year!  I am hoping to get some pictures of my meal prepping (it may be scary) and share with you the outcome next week.  Have a great weekend!   

Gratitude Journal

Hi Guys, I hope you are having a great weekend.  I just thought I would share something fun I did during the month of July.  I like to start my day with a cup of coffee, read my Bible and write in my journal.  I pinned this on Pinterest and challenged myself to do it for the month of July. 

30-days-gratitude-infographic1

Link to site:  http://textmyjournal.com/gratitude-journal-prompts/

I loved this!  I plan to continue this for August as well.  It turned into a dinner conversation too at our house.  Every night I would ask my family what they are grateful for and it was fun to hear everyone’s answers.  Have an amazing Sunday! 

Hawaiian Fun in the Sun

I hope you all had a great weekend.  We just returned from an amazing trip to Hawaii visiting family and just having a great time.  My uncle in Hawaii is battling cancer and I feel so blessed that I got to spend some precious time with him and that my daughters got see him again.  It reminded me that life is so precious, especially with all the recent headlines in the news and all of the hatred in the world.IMG_4468 

Being with my family this past week really reminded that life is short.  I kept thinking about one of my favorite quotes by Abraham Lincoln, “And in the end it’s not the years in your life that count, it’s the life in your years.”

Abraham Lincoln

Such a great reminder to spend time with the ones you love, be healthy, have fun, and have faith.  

Here are a few highlights of our trip, our workouts, and our eats!  

We did a few beach runs, which I love!  We hit the hotel gym a few times, this was a little more difficult for me since I was unfamiliar with the equipment and it was a different space than I am used to, but I still got in a few good quick workouts.  We did a yoga class at the hotel which was fun and different.   By far my favorite “workout” was hiking up the Koko Head stairs.  IMG_1408[1] IMG_1413[1]

WOWZERS!!!!  That was a challenge.  It was a steep climb up the 1050 stairs to the top.  They weren’t really stairs either!  They were railroad ties that are not really wide enough to take just one step, unless you have really long legs!  About midway through there is a bridge section that was a bit tough to maneuver across and you could easily slip (I did).  Once you hit the top the view is breathtaking! It is an amazing view of Hanauma Bay and the Hawaii Kai area.  On the way down it started to rain making the downhill portion a bit more difficult with slippery railroad ties, sand and rocks.  It was worth it!  If you ever get a chance to hike the Koko Head stairs do it!  

Koko Head Stairs

We also got a chance to eat some yummy food.  A lot of it was made by my aunt Cammy.  I swear she can open her fridge and grab whatever she finds and make a gourmet meal.  I will be posting a few of her recipes she gave me soon!  One of the best places we ate was a small restaurant called Fete.  The food and wine was amazing.  We had the chicken liver mousse, which I was nervous to try, but it was sooooo good.  I shared the burger with my aunt which was also very tasty.  The hubby had the linguine carbonara, which was also great.  We all shared dessert and my favorite was the cherry chocolate pavlova.  It was to die for!!!!!  I was ready to lick the plate, but I didn’t!  This restaurant is highly recommended if you are visiting Oahu.  I didn’t get any pictures of my food, because I was too busy eating it and enjoying a lovely conversation with my family.  

Overall, our trip was amazing!  I think when you are on vacation it’s important to enjoy it.  We still worked out, but we replaced some of our normal high intensity workouts with fun activities like snorkeling, hiking, playing in the ocean, and long slow beach runs.  Our workouts let us enjoy our surroundings and not be stuck in a small hotel gym.  It was also great to try new and different foods that I can now incorporate into my meals at home.  Yes I did indulge a bit with more wine than I usually drink and a few extra desserts, but I still made sure my indulgences were worth it.  

I hope you guys had a great weekend!  I am excited to get meal planning and cooking next week with my new recipes!  

Spartan Race Recap & Tips For A First Spartan Sprint

I hope you all had a great weekend.  Well….we did it! We conquered the Spartan Boise Sprint Race.  We kicked butt!  For rookie Spartan Racers we feel very accomplished.  I got 4th place in my age group and my hubby got 1st in his age group and we have never done it before.  I am so proud of both of us.  I will say that it may be the hardest race I have ever done. It was a very hilly 5 mile course with rough terrain.  We  ran in the competitive group which I was nervous about but I am glad we did.  We started at 8:00 AM and it was hot!   IMG_1161

Going into this race I was nervous.  I had nightmares the week before.  I do tend to worry and fear the unknown.  That is just my personality type.  This race put me totally out of my comfort zone. Climbing a rope and dragging myself through muddy goat head water under barb wire is not something I usually do!  I had to face my fear and I did!  

Since this was our first Spartan I decided to put together a list of tips and suggestions for any of you crazy people out there who want a challenge and want to try a Spartan Sprint.  

First off the training.  I will admit that I did not really train for the Spartan specifically.  I did run a lot of hills and hill repeats.  That definitely helped.  It was steep and a lot of the time I was walking up the steep hills.  My glutes and hamstrings were on fire!  I did get a chance to try out a few of the obstacles at Camp Rhino Boise, which really helped with safety and techniques as well as to ease my fears.  I think a lot of my daily training helped in many ways.  What I like about how I train is that it is for functional fitness, which allows me to enter different types of races or try different activities without having to specifically train for them.  

If I were to do another Spartan I would definitely incorporate the following into my current training:

  • Hike up steep hills (maybe with a weighted vest)
  • Hit the playground and swing on the monkey bars!  I failed these obstacles and ended up doing burpees.  Monkey bars aren’t just for the kids!
  • Army Crawls and Bear Crawls!  You will do a lot of these in the mud and water under the barbed wire.  This was the scariest part of the course for me.  
  • Find a gym that does obstacle course race training and take a class on safety and techniques.  Practicing at the gym helped me to master the rope climb and helped with my confidence.  
  • Watch videos.  If you don’t have a chance to practice at a gym you can get tips and suggestions from all the videos on the web.  
  • If you have the opportunity to train and race with friends do it!  My friends Matt and Amy really coached me a long since they had previous Spartan experience.  

What To Wear:

  • Spandex and wicking materials.  Do not wear cotton it will get wet and weigh you down.  Wear tight fitting clothing.  I saw a lot of women in spandex shorts and sports bra’s but I chose to wear a tank.  For the guys, my hubby says go with no shirt (first time racing without a shirt but with water obstacles it was a good choice). He was fine wearing athletic shorts with compression shorts underneath.
  • Old shoes you are willing to donate.  My friend tried to wear her new shoes and was very nervous about it so I told her if she was nervous she should not wear new shoes.  You can donate your old muddy shoes at the end of the race and they will clean them.  
  • Sunscreen if you are in hot sunny weather like we were.  
  • I did not wear gloves because I didn’t train with them, I but saw a lot of people wearing them.
  • Compression socks or long tight fitting socks to protect your legs.  
  • Bring a set of extra clothes and extra shoes for the end of the race.  I took a pair of flip flops to wear around.  
  • Do not wear your garmin/watch or sunglasses

What did I eat for pre-race nutrition?  

I would eat and drink whatever you normally do before a long run.  Do not eat anything new.  You may be rolling down a hill and this is not the time to have new foods in your stomach.  I had some coffee and toast with peanut butter and banana about 2 hours before the start.  I drank sips of water at each of the water stations, but didn’t need any fuel during the race.  I would do whatever you normally do for runs or workouts longer than one hour.  

Lastly, these are just a few things I thought about during the race and after.  You have to pace yourself especially if this is your first Spartan.  At first I tried to keep up with my more experienced friend and then I realized that I needed to slow down and run my own race.  Don’t go crazy, be safe and be realistic.  If something goes wrong during an obstacle, pause and don’t freak out, then try to complete it.  One thing that really helped me was to watch other people in front of me complete the obstacles, especially the ones I had not tried before.  I can’t say that I will do another Spartan anytime soon, but I did have fun and I did surprise myself at how well I did without a specific training plan.  If you plan to do your first Spartan go into it with an open mind, have fun and just have a goal to finish.  Someone once said, “Get Comfortable Being Uncomfortable,” I love this saying especially for me and this race.  

Spartan Hill

Have you done a Spartan or another obstacle race?  Comment with any tips or suggestions you may have.  Have a great week!  

Happy Father’s Day and Bonus Spartan Dad’s Workout!

Father's Day

Happy Father’s Day to all the dads out there.  I hope you all get to spend time together today and cherish the time you have with your dad and you kiddos.  Today is going to be great! We are going to start off with my special gift to my hubby a workout (don’t worry we got him cards and a pair of workout shorts too), then a yummy homemade bacon, sun-dried tomato and spinach frittata and church.  Later we are going to a BBQ at my Aunt’s house today and she has a pool, which mean’s major swimming!  It is a potluck, so I am going to make this yummy salad from another blog I love Lexi’s Clean Kitchen.  It’s a honey lime fruit salad with homemade cinnamon sugar chips.  It sounds delicious and healthy too!  

http://lexiscleankitchen.com/2014/03/24/spring-salads-honey-lime-fruit-salad-with-homemade-cinnamon-sugar-chips/

As you may or may not know my hubby and some friends  talked me into doing a Spartan Race.  I am scared!  However, facing our fears is what makes us stronger and I am always up for a challenge.  Today’s workout is inspired by my Spartan training and my love for running.  I hope you give it a try!IMG_1068[1]

Father’s Day Running and Burpee Workout

You will need some space for this workout.  It can be easily done at the gym or outside.  Today we are going to be doing our workout at the park so we have plenty of room and get to be outside instead of at the gym on the treadmill. This is a tough workout so feel free to modify as needed.

Spartan Workout 1

Time:  Approximately 60 Minutes                                Mileage:  Approximately 5k

Dynamic Warm Up

  • High Knee Walk:  As you step forward hug your knee into your chest keeping the chest high.  Repeat
  • High Knee Skips: This can be done in place or you can move forward and turn and come back.   
  • Grapevines
  • Alternate Lunge with Rotation
  • Reverse Lunge with Reach
  • Body Weight Squats
  • Walkouts or Slow Burpees

The Workout

  • Run 1 Mile Easy
  • 5 Burpees
  • Run ¼  Mile Hard Pace
  • 10 Burpees
  • Run ¼  Mile Hard Pace
  • 15 Burpees
  • 40 Yard Sprint
  • 20 Burpees
  • 40 Yard Sprint
  • 15  Burpees
  • Run ¼  Mile Hard Pace
  • 10 Burpees
  • Run ¼   Mile Hard Pace
  • 5 Burpees
  • Run 1 Mile Moderate Pace
  • Cool Down Walk 1-3 Minutes

Core Conditioning:  perform each exercise for 1 minute each

  • V Sit
  • Plank
  • Hollow Hold
  • Stretch

Have a great day!!!!!