Run 1
Week 1
Contents
Monday
Full-Body Fitness 1
Be aware of your form as you perform each exercise. Follow the forms demonstrated in the videos. If you feel pain during any of the movements, stop performing that exercise.
Warm-Up
Perform the suggested repetitions of the following warm-up exercises. Then immediately move on to the main exercises of the workout.
W1. Floor Angels
1 set of 6–8 repetitions
Coaching cues: Keep your ribs down and lower back on the floor.
W2. Single-Leg Glute Bridge
1 set of 8–10 repetitions per leg
Coaching cues: Squeeze your glutes at the top of the movement.
W3. Yoga Push-Ups
1 set of 4–6 repetitions
Coaching cues: If needed, you can perform the push-up from your knees.
Full-Body Fitness Circuit
Perform one set of each exercise in the first group of exercises. Then return to the first exercise in the group, and perform one more set of each exercise. Continue until you complete the suggested number of sets for each exercise in the group. Then move on to the next group of exercises, and repeat the process.
1A. Single-Leg Squat to Box
2–3 sets of 8–10 repetitions per leg
Coaching cues: Lower and sit softly. A lower seat will be more difficult. Use only one leg to get back up. If needed, you can use the other leg to help a little.
1B. Push-Ups
2–3 sets of 10–15 repetitions
Coaching cues: If you are advanced, perform as many repetitions as you can without stopping in each set.
2A. One-Arm Row
2–3 sets of 10–12 repetitions per arm
Coaching cues: Use whatever equipment you have, such as a dumbbell or other weight, an exercise band, or a bag filled with items.
2B. Sliding Hamstring Curls
2–3 sets of 10–12 repetitions
Coaching cues: Place your heels on something that will easily slide on the floor. Lift your hips as you curl in your heels.
3A. Side Plank
2–3 sets of 20–30 seconds per side
Comments and coaching cues: Perform this exercise from stacked knees if you are a beginner. Perform it from stacked feet if you are intermediate or advanced.
3B. Bicycle Crunches
2–3 sets of 12–15 repetitions per side
Coaching cues: Crunch your ribs to the opposite hip. Don’t pull on your head or neck.
Cooldown
Perform the following cooldown stretches to complete your workout for the day.
C1. Quadriceps Stretch
1–2 sets of 15–30 seconds per leg
Coaching cues: Pull your heel directly behind you.
C2. Hamstring Stretch on Chair
1–2 sets of 15–30 seconds per leg
Coaching cues: Lean forward until you feel a gentle stretch in your hamstring.
C3. Thread the Needle
1–2 sets of 4–5 repetitions per side
Coaching cues: Perform this stretch slowly and gently.
Tuesday
Run 1
Warm-Up
Perform the suggested repetitions of the following warm-up exercises, then immediately move on to the main exercises for the workout.
W1. Ankle Mobilization
1 set of 6–8 repetitions per leg
Coaching cues: Keep your heel on the ground as you reach your knee forward.
W2. Hip Flexors Stretch
1 set of 15–30 seconds per leg
Coaching cues: Shift your hips forward, squeeze your glutes, and reach to the opposite side of the knee that is down until you feel a gentle stretch.
Optional—Plantar Fasciitis Release
1 set of 30 seconds per foot
Coaching cues: Apply light pressure and roll your foot back and forth over a ball to massage the bottom of your foot.
Cardio
CA1. Easy Jog
5 minutes
CA2. Interval Training
6–8 repetitions of 1-minute run followed by 1-minute easy jog or walk
CA3. Cooldown jog or walk
5-minutes
Cooldown
Perform the following cooldown stretches to complete your workout for the day.
C1. Calf Stretch
1–2 sets of 15–30 seconds per leg
Coaching cues: Don’t force it—just go until you feel a gentle stretch.
C2. Seated Hamstring Stretch
1–2 sets of 15–30 seconds per leg
Coaching cues: Lean forward until you feel a gentle stretch in your hamstring.
C3. Butterfly Stretch
1–2 sets of 15–30 seconds
Coaching cues: Lean forward until you feel a gentle stretch in your inner thighs.
Wednesday
Core 1
Be aware of your form as you perform each exercise. Follow the forms demonstrated in the videos. If you feel pain during any of the movements, stop performing that exercise.
Warm-Up
Perform the suggested repetitions of the following warm-up exercises. Then immediately move on to the main exercises of the workout.
W1. Child’s Pose
1 set of 30 seconds
Coaching cues: Relax and allow your whole body to sink into the floor.
W2. Cat-Cow
1 set of 6–8 repetitions
Coaching cues: Breathe in as you lower your stomach and look up. Breathe out as you round your spine upward.
Core Circuit
Cycle through all four of the exercises. Do each exercise for 30Â seconds. Take a 15-second rest between each exercise. After performing all four exercises, rest for 90Â seconds and then repeat the same circuit. Depending on your fitness level, complete anywhere from two to five rounds of the four-exercise circuit.
W1. Dead Bug (Legs Only)
1 set of 30 seconds
Coaching cues: Keep your ribs down and lower back on the floor. Extend one leg, and then return it without letting your lower back lift off the ground.
W2. Cross-Body Plank
1 set of 30 seconds
Coaching cues: Bring your knee across to your opposite elbow. Touch it to your elbow if you can.
W3. Side Plank (Right Side)
1 set of 30 seconds
Coaching cues: Perform this exercise from stacked knees if you are a beginner. Perform it from stacked feet if you are intermediate or advanced.
W4. Side Plank (Left Side)
1 set of 30 seconds
Coaching cues: Perform this exercise from stacked knees if you are a beginner. Perform it from stacked feet if you are intermediate or advanced.
Cooldown
Perform the following cooldown stretches to complete your workout for the day.
C1. Child’s Pose
1–2 sets of 15–30 seconds
Coaching cues: Relax and allow your whole body to sink into the floor.
C2. Sphinx Pose
1–2 sets of 15–30 seconds
Coaching cues: Gently press up to your forearms. If you are able to without pain, go up to your hands.
C3. Supine Twist
1–2 sets of 15–30 seconds per side
Coaching cues: Keep both of your shoulders on the floor as you bring your knee across your body.
Thursday
Run 2
Warm-Up
Perform the suggested repetitions of the following warm-up exercises. Then immediately move on to the cardio portion the workout.
W1. Adductor Mobilization
1 set of 6–8 repetitions per leg
Coaching cues: Rock back and sit on your heel, feeling the stretch in your inner thigh.
W2. Hip Flexors Stretch
1 set of 15–30 seconds per leg
Coaching cues: Shift your hips forward, squeeze your glutes, and reach to the opposite side of the knee that is down until you feel a gentle stretch.
Optional—Plantar Fasciitis Release
1 set of 30 seconds per foot
Coaching cues: Apply light pressure, and roll your foot back and forth over a ball to massage the bottom of your foot.
Cardio
CA1. Easy Jog
5 minutes
CA2. Run
1–2 miles (1.6–3.2 kilometers) at a challenging pace
CA3. Cooldown jog or walk
5–8-minutes
Cooldown
Perform the following cooldown stretches to complete your workout for the day.
C1. Calf Stretch
1–2 sets of 15–30 seconds per leg
Coaching cues: Don’t force it—just go until you feel a gentle stretch.
C2. Single-Leg Forward Fold
1–2 sets of 15–30 seconds per leg
Coaching cues: Lean forward until you feel a gentle stretch in your hamstring.
C3. Pigeon Stretch
1–2 sets of 15–30 seconds per leg
Coaching cues: Lean your torso forward until you feel a gentle stretch. Go as low as you can without straining.
Friday
Full-Body Fitness 2
Be aware of your form as you perform each exercise. Follow the forms demonstrated in the videos. If you feel pain during any of the movements, stop performing that exercise.
Warm-Up
Perform the suggested repetitions of the following warm-up exercises. Then immediately move into the main exercises of the workout.
W1. Floor Angels
1 set of 8–10 repetitions
Coaching cues: Keep your ribs down and your lower back on the floor.
W2. The Bear
1 set of 20 seconds
Coaching cues: Round your back, and press your hands into the floor while keeping your knees off the floor. Keep breathing, and hold for the recommended duration of time.
W3. Squat to Stand
1 set of 8–10 repetitions
Coaching cues: Keep your hips low and your chest up at the bottom of the squat.
Full-Body Fitness Circuit
Perform one set of each exercise in the first group of exercises. Then return to the first exercise in the group, and perform one more set of each exercise. Continue until you complete the suggested number of sets for each exercise in the group. Then move on to the next group of exercises, and repeat the process.
1A. Goblet Squat
2–3 sets of 12–15 repetitions
Coaching cues: Hold any weighted item directly in front of your chest as you squat.
1B. One-Arm Incline Push-Up
2–3 sets of 6–8 repetitions per arm
Coaching cues: Lower your chest to a platform without letting your torso rotate. Press back to a full extension. If you are unable to perform the one-arm incline push-up, perform incline push-ups instead.
Alternate Exercise Option—Incline Push-Ups
2–3 sets of 12–15 repetitions
Coaching cues: Lower your chest to a platform. The higher the platform, the easier it will be. The lower it is, the more difficult it will be. Maintain a straight line from your head to your toes.
2A. Inverted Row
2–3 sets of 10–12 repetitions
Coaching cues: Use sturdy chairs that can support your weight. Make sure the seat is facing toward your head; otherwise, the chairs will tip as you pull.
2B. Glute Hamstring Walkout
2–3 sets of 5–8 repetitions
Coaching cues: Lift your hips off the floor. Slowly walk your heels out in front of you, and then back them up as your hips stay lifted.
2C. Sliding Knee Tucks
2–3 sets of 10–12 repetitions
Coaching cues: Place your feet on something that will easily slide on the floor. Tuck your knees toward your chest while maintaining a straight back.
Cooldown
Perform the following cooldown stretches to complete your workout for the day.
C1. Supine Twist
1–2 sets of 15–30 seconds per side
Coaching cues: Keep both shoulders on the floor as you bring your knee across your body.
C2. Seated Hamstring Stretch
1–2 sets of 15–30 seconds per leg
Coaching cues: Lean forward until you feel a gentle stretch in your hamstring.
C3. Sphinx Pose
1–2 sets of 15–30 seconds
Coaching cues: Gently press up to your forearms. If you are able to without pain, go up to your hands.
Saturday
Run 3
Warm-Up
Perform the suggested repetitions of the following warm-up exercises, then immediately move on to the main exercises for the workout.
W1. Ankle Mobilization
1 set of 6–8 repetitions per leg
Coaching cues: Keep your heel on the ground as you reach your knee forward.
W2. Hip Flexors Stretch
1 set of 15–30 seconds per leg
Coaching cues: Shift your hips forward, squeeze your glutes, and reach to the opposite side of the knee that is down until you feel a gentle stretch.
Optional—Plantar Fasciitis Release
1 set of 30 seconds per foot
Coaching cues: Apply light pressure and roll your foot back and forth over a ball to massage the bottom of your foot.
Cardio
CA1. Easy Jog or Run
20–25 minutes
Cooldown
Perform the following cooldown stretches to complete your workout for the day.
C1. Calf Stretch
1–2 sets of 15–30 seconds per leg
Coaching cues: Don’t force it—just go until you feel a gentle stretch.
C2. Hamstring Stretch on Chair
1–2 sets of 15–30 seconds per leg
Coaching cues: Lean forward until you feel a gentle stretch in your hamstring.
C3. 90-90 Stretch
1–2 sets of 15–30 seconds
Coaching cues: Maintain 90-degree angles at both of your knees. Lean forward until you feel a gentle stretch.