For today’s cloudy street run with circuits, I made my stops at 2 of the 3 bridges in my neighborhood. At the first bridge, I stopped and did 25 Incline Tricep Extensions, Alternating Side Shuffles down to the end of the bridge with Sprint back, and Soccer Kicks x 3 sets!
At my 2nd stop, at the Gazebo, I did 25 Alternating Step Ups with a Knee, 25 Bench Sit Ups, and 25 Decline Shoulder Taps x 3 sets!
At my 3rd and final stop, at the second bridge, I did walking lunges down and back which totaled 60! Esh! Then I did Low Squat Lateral Walks all the way down in one direction then back in the other direction, and finally alternating lateral walk and squat combo down and then back down! My legssssss….burned! Then I had to run back home for my last mile, lol!
Got up early to hit the streets for a 3 mile run with stops for a little circuit. I LOVE this kind of training. This is my favorite form of cardiovascular training that incorporates bodyweight exercises to build functional strength. For me, at about 1 mile in, I begin to feel a sense of mental clarity which allows me to work through any life challenges, think clearly about making important decisions and get creative ideas to current projects.
It’s been a while since I’ve been able to train like this and I was definitely feeling it in my knees and ankles towards the end. I always stretch and foam roll before hitting the pavement then stretch again right after AND place ice packs on the knees if I’m feeling achiness coming on. By the next day, I’m feeling back to normal! Super important to prep before and take care after….especially when you hit your 40’s!
Today’s 3 mile run included 2 stops at 2 different Playgrounds along my route for a mini body weight circuit; I had no plan in mind, just winged it today. This workout took about 45min to complete, and was pretty fun!
My warm up begins at the house with a total body roll out with a foam roller for no more than 5 minutes followed by a brisk walk for about a quarter of a mile to the start of my 3 mile run.
Once I’ve reached the end of my loop, I’ll cool down with a quarter mile walk back home then static stretch for 5 to 10 minutes.
I LOVE this style of training and will post more with different exercises, so stay tuned for more workout ideas next week!
Shane and I knocked out a little cardio with this partner workout….perform 10 rope slams while your partner waits his turn in a plank then switch for 3 rounds before moving onto the next station. Topped it off with a 5set/10sec rest shoulder routine.