jump-rope

As most of you probably know, I’m not a huge fan of distance running. But I will run up to 3 miles at a time and think that when included as part of a program, running can be a great workout.

Honestly though, for me the thought of running non-stop for miles is painfully boring. So I break it up a bit – hence my ¼ mile drag workout. I usually perform this workout at a track, but you can simply run through your neighborhood, or even use a treadmill if you prefer.

* Warm-up – Jump Rope/Jumping Jacks/Light Jog for 5 minutes

So here’s what you do – each lap around the track is ¼ mile (or figure out the equivalent distance in blocks) When you finish a lap, you perform one of the exercises listed below for 30 seconds. If it’s a movement that uses only one side, then switch sides before getting back up to run the next ¼ mile. Got it?

Exercises

1. Pushups

2. Mountain Climbers

3. Reverse Lunges

4. T Planks

5. V – Ups

6. One Legged Deadlifts

7. Shoulder Taps

8. Jump Squat

That’s 2 miles! Got more energy? Here’s another mile!

9. Dumbbell Hip Drive

10. Resistance Band Row

11. Resistance Band Chest Press

12. Pallof Press

DONE!!!!

If you performed all 12 exercises, you’ve just completed 3 miles! In the last series of 4 exercises, I included the use of a dumbbell and resistance band. If you don’t have them, I’d suggest you get them as they’re really cheap and invaluable tools. And if you can’t run, use a stationary bike or elliptical for 2 minutes at time between exercises.

Also, feel free to mix up the order of exercises! Let me know how you like it!

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