10 minutes or Core Body (during or after workouts)
Total Body Work (especially if no Gym): Pushups (2 x20), Forward Lunges (2 x10), Side Lunges (2 x10), Prisoner Squats (2 x20), Dips (2 x20), Calf Raises (2 x25), Back Bridges (2 x20), Split Lung Jumps (2 x15), Supermans (2 x15)
Plyometric Options: Line Drills (Double Leg, Single Leg LT/RT, Cross Over, Lateral Double Leg LT/ RT, Lateral Single Leg LT/RT, any other Jumping exercises. Double Leg Bounds, Single Leg, Pogo Stick, Straight Leg
WORKOUT IDEAS:
Bike or Elliptical Machine - Do hard, intense interval training on your running days for 30-45 mins
Take a Spinning or Workout Class @ the Community Center
Swimming laps in the Pool
TRX Suspension Training Class
Cardio Kickboxing Class
Yoga or Pilates Class
Tabata Training Class
Pure Barre Class: This is a challenging and unique workout designed to sculpt and strengthen your entire body as well as increase flexibility.
GRIT Exercise Class- 30 minute high intensity interval training program
Zumba Class: This fusion of Latin and international music uses dance to creates a dynamic, exciting, and effective workout
Easy 25 – 30 minute run with 6 x 100m Accelerations @ the end of the workout
15 Minutes on the Bike, 15 minutes on the Elliptical Machine, & 15 minutes on the Treadmill with Core body in between every 15 minutes
Run 5 sets of 4 reps of 100m Sprints (15 Seconds or so on the Treadmill)
25 minute Run (Hard, Fast Pace)-You can do this on a treadmill or out on the road
Circuit Training:
Run 1 minute or 1:30; or 2:00 mins, then complete an Exercise such as Pushups
Run same distance, then Exercise such as Squats
Run same distance, then Exercise such as V-Ups
Run same distance, then Exercise such as Line Jumps for 30 seconds
Keep Going for 10 to 12 sets through
8-10 reps of Flying (10 yard jog) 30m Sprints (You can do these on the Treadmill as well)