Double Time II

Updated: Apr 21

Warm-up:

400m Run/Row or 2:00 Jog in place

20 Glute Bridges

Arm Circles

Lunge Twists

Option 1 > 3 Months:

Perform each exercise for 2:00. Move from one exercise to the other without rest. After 2:00 of each exercise - 10:00 total, run/row 400 m (or 2:00 high knees) before completing it one more time. Exercises to be completed are:

Mountain Climbers

Box Jumps

Alt Leg V-ups

KB Swings 25/35

Squats


Option 2 < 3 Months:

Perform each exercise for 2:00. Move from one exercise to the other without rest. After 2:00 of each exercise - 10:00 total, rest for 2:00 before completing it one more time. Exercises to be completed are:

Mountain Climbers

Box Jumps

Alt Leg V-ups

Squats

KB Swings 15/25


Option 3 < 1 Month:

Perform each exercise for 1:00. Move from one exercise to the other without rest. After 1:00 of each exercise - 5:00 total, rest for 2:00 before completing it one more time. Exercises to be completed are:

Mountain Climbers

Box Jumps

Alt Leg V-ups

Squats

KB Swings 10/15


Cool Down:

Resistance Band Chest and Shoulder Stretch

Lunge Twists

Low Back & Piriformis Stretch

QL Stretch


Post times and thoughts to comments


Coach Logan didn’t let his cancelled race keep him from running his first marathon! Coach Emily (momma) ran it with him!




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