Run 1
Week 4
Contents
Monday
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 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 each 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.
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.
W1. 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.
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.
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 Strength
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. Forward Lunge with a Twist
1 set of 6–8 repetitions per leg
Coaching cues: Perform this exercise slowly and in a controlled manner.
W2. Side-Lying Windmill
1 set of 6–8 repetitions per side
Coaching cues: Keep your knee and knuckles close to the floor as you rotate your other hand around you in a circle.
W3. Pec Mobilization
1 set of 4–6 repetitions per side
Coaching cues: Press your arm up and back until you feel a stretch in your chest. Hold each stretch for a full three seconds.
Strength 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. Reverse Lunge
2–3 sets of 10–15 repetitions per leg
Coaching cues: Maintain balance and 90-degree angles at both knees as you lower.
1B. Sliding Side Push-Ups
2–3 sets of 5–8 repetitions per side
Coaching cues: Place your hand on something that will easily slide on the floor. Lower your body as your hand slides to the side. Press back up while you slide your hand back in.
2A. Pull-Ups
2–3 sets of 10–12 repetitions
Coaching cues: If needed, use a chair to help. Lower yourself all the way down, and pull your body up until your chin is above the bar. If you don’t have a pull-up bar or are unable to perform pull-ups, perform prone towel pull-downs instead.
Alternate Exercise Option—Prone Towel Pull-Downs
2–3 sets of 10–15 repetitions
Coaching cues: Try to pull the towel apart as you lower it towards your chest and then extend it back overhead.
2B. Single-Leg Deadlift
2–3 sets of 10–15 repetitions per leg
Coaching cues: Maintain a straight line from your head to your toes as you hinge your hips back and reach for the floor.
2C. Dead Bug (Legs Only)
2–3 sets of 8–10 repetitions per leg
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.
Cooldown
Perform the following cooldown stretches to complete your workout for the day.
C1. Wall Chest Stretch
1–2 sets of 15–30 seconds per side
Coaching cues: Place your full arm on the wall at shoulder height. Then gently turn away until you feel a gentle stretch in your chest.
C2. Latissimus Dorsi Stretch
1–2 sets of 15–30 seconds
Coaching cues: Sink your chest down, and pull the bar to the base of your neck until you feel a gentle stretch.
C3. 90-90 Stretch
1–2 sets of 15–30 seconds per leg
Coaching cues: Maintain 90-degree angles at both knees. Lean forward until you feel a gentle stretch.
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 per leg
Coaching cues: Maintain 90-degree angles at both knees. Lean forward until you feel a gentle stretch.