5.15 Thursday | Gym

If you’d prefer not to run, perform 25-35 minutes of LISS cardio walking at an incline. Otherwise I hope you give this one a try!

Warm Up

BODYWEIGHT WARM UP

3 Minutes

Perform bodyweight movements of your choosing

star Stretch

30 seconds

Alt directions

Alt runners lunge

30 seconds

Alt directions

seated hip openers 90/90

30 seconds

Alt directions

Circuit 1— 4X

Notes- 24 Minute Interval Run! Look this over before you begin. As your casual pace interval decreases in time, your hard effort interval increases in time. Follow with a minute recovery run or static rest (not moving) if needed.

JOG

3 Minutes Casual pace

SPRINT

1 Minute Hard effort
Option to decrease time if necessary to maintain a sprint speed

WALKING

2 Minutes Recovery easy walk pace

Cool Down

STANDING QUAD STRETCH

30 seconds Alt legs

STANDING CROSS HAMSTRING STRETCH

30 seconds Alt legs

FIGURE 4 LEG STRETCH

30 seconds Alt legs