Run 2
Week 4
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. Chest Stretch
1–2 sets of 6–8 repetitions per arm
Coaching cues: Lock your hands, and straighten your arms behind you. Lift them up until you feel a gentle stretch in your chest.
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. Squat to Stand
1 set of 8–10 repetitions
Coaching cues: At the bottom of the squat, keep your hips low and your chest up.
Full-Body Fitness
Perform one set of each exercise in the first group of exercises. Then return to the first exercise in the group, and perform another 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. Dips
2–3 sets of 10–12 repetitions
Coaching cues: Get between two chairs. When you place your hands on the seats, keep them in-line with your hips. Lower to 90-degree angles at your elbows, then press back up.
1B. Counterbalance Squat
2–3 sets of 12–15 repetitions
Coaching cues: Hold a counterbalance weight out in front of you as you squat.
2A. One-Arm High Row
2–3 sets of 8–10 repetitions per arm
Coaching cues: Row your elbow out to the side. Use whatever equipment you have, such as a dumbbell or other weight, an exercise band, or a bag filled with items.
2B. Glute Hamstring Walkout
2–3 sets of 6–8 repetitions
Coaching cues: Lift your hips off the floor. Slowly walk your heels out in front of you, and then walk them back while keeping your hips lifted.
3A. Anti-Rotation Press
2–3 sets of 8–10 repetitions per side
Coaching cues: Anchor your band at chest level around something secure at your side. Maintain tension on the band. Don’t let the band pull your hands toward the anchor point. Press it directly out in front of you. Keep your abs tight.
Alternate Exercise Option—Bear Plank Shoulder Taps
2–3 sets of 4–6 repetitions per arm
Coaching cues: Move slowly and don’t rotate your torso as you perform the exercise. Keep your chest facing down.
3B. Cross-Body Climbers
2–3 sets of 10–15 repetitions per leg
Coaching cues: Bring each knee to the opposite elbow. Move quickly.
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 arm
Coaching cues: Place your full arm on the wall at shoulder height. Then gently turn away until you feel a stretch in your chest.
C2. Side Stretch
1–2 sets of 15–30 seconds per side
Coaching cues: Reach overhead. Then lean to each side for the recommended time.
C3. 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.
Tuesday
Run 1
Warm-Up
Perform the suggested repetitions of the following warm-up exercises. Then immediately move on to the cardio portion of the workout.
W1. Calf/Soleus Stretch
1 set of 15–30 seconds per leg
Coaching cues: Don’t force it—just go until you feel a gentle stretch.
W2. Hip Flexor Stretch
1–2 sets of 15–30 seconds per leg
Coaching cues: Shift your hips forward, squeeze your glutes, and reach overhead to the side opposite of the knee that is down until you feel a gentle stretch.
Optional—Plantar Fasciitis Release
1 set of 15–30 seconds per foot
Coaching cues: Apply light pressure as you 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
3–5 repetitions of a 2-minute run followed by a 2-minute easy jog or walk
Coaching cues: Land on the ball of your foot, directly underneath your body, then pull your heel up toward your glutes. Do not land on your heel out in front of your body.
CA3. Cooldown Jog or Walk
5 minutes
Cooldown
Perform the following cooldown stretches to complete your workout for the day.
C1. Calf/Soleus Stretch
1–2 sets of 15–30 seconds per leg
Don’t force it. Just go until you feel a gentle stretch. Slightly bend the knee of your extended leg to stretch the soleus muscle as well.
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. Pigeon Stretch
1–2 sets of 15–30 seconds per leg
Coaching cues: Lean your torso forward until you feel a gentle stretch. Keep the foot of your bent leg flexed at 90 degrees. Go as low as you can without straining.
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. Cat-Cow
1–2 sets of 6–8 repetitions
Coaching cues: Breathe in as you lower your stomach and look up. Breathe out as you round your spine upward.
W2. Bird Dog
1–2 sets of 6–8 repetitions per side
Coaching cues: Keep your abdominals drawn up into your spine as you reach. Don’t arch your back.
Core Circuit
Cycle through all five of the exercises. Do each exercise for 30 seconds. Take a 10-second rest between each exercise. After performing all five exercises, rest for 60–90 seconds, and then repeat the same circuit. Depending on your fitness level, complete anywhere from three to five rounds of the five-exercise circuit.
1A. Bicycle Crunches
1 set of 30 seconds
Coaching cues: Crunch your ribs to the opposite hip. Don’t pull on your head or neck.
1B. 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.
1C. Plank Walkout
1 set of 30 seconds
Coaching cues: While keeping your abs drawn in and slightly crunched, slowly walk your hands out in front of your body and back without losing the crunch in your abs.
1D. 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.
1E. Burpees
1 set of 30 seconds
Coaching cues: If needed, you can step back and up instead of jumping.
Cooldown
Perform the following cooldown stretches to complete your workout for the day.
C1. 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.
C2. Child’s Pose
1–2 sets of 15–30 seconds
Thursday
Run 2
Warm-Up
Perform the suggested repetitions of the following warm-up exercises. Then immediately move on to the cardio portion of 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 Flexor Stretch
1 set of 15–30 seconds per leg
Coaching cues: Shift your hips forward, squeeze your glutes, and reach overhead to the side opposite of the knee that is down until you feel a gentle stretch.
Optional—Plantar Fasciitis Release
1 set of 15–30 seconds per foot
Coaching cues: Apply light pressure as you roll your foot back and forth over a ball to massage the bottom of your foot.
Cardio
CA1. Easy Jog
5 minutes
CA2. Run
2 miles (3.2 kilometers) at a challenging pace
Coaching cues: Land on the ball of your foot, directly underneath your body, then pull your heel up toward your glutes. Do not land on your heel out in front of your body.
CA3. Cooldown Jog or Walk
5–8-minutes
Cooldown
Perform the following cooldown stretches to complete your workout for the day.
C1. Calf/Soleus Stretch
1–2 sets of 15–30 seconds per leg
Coaching cues: Don’t force it—just go until you feel a gentle stretch. Slightly bend the knee of your extended leg to stretch the soleus muscle as well.
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. Pigeon Stretch
1–2 sets of 15–30 seconds per leg
Coaching cues: Lean your torso forward until you feel a gentle stretch. Keep the foot of your bent leg flexed at 90 degrees. Go as low as you can without straining.
Friday
Mobility Flow
Follow along with the videos and the cues that are given.
Warm-Up Flow
Coaching cues: Slowly follow along with the movements displayed in the video. Pay attention to the verbal cues. Do the best you can, and don’t force the movements.
Mobility Flow
Coaching cues: Slowly follow along with the movements displayed in the video. Pay attention to the verbal cues. Do the best you can, and don’t force the movements.
Cooldown Flow
Coaching cues: Slowly follow along with the movements displayed in the video. Pay attention to the verbal cues. Do the best you can, and don’t force the movements.
Saturday
Run 3
Warm-Up
Perform the suggested repetitions of the following warm-up exercises. Then immediately move on to the cardio portion of the workout.
W1. Calf/Soleus Stretch
1–2 sets of 15–30 seconds per leg
Coaching cues: Don’t force it—just go until you feel a gentle stretch. Slightly bend the knee of your extended leg to stretch the soleus muscle as well.
W2. Quadriceps Stretch
1 set of 15–30 seconds per leg
Coaching cues: Pull your heel directly behind you.
Optional—Plantar Fasciitis Release
1 set of 15–30 seconds per foot
Coaching cues: Apply light pressure as you roll your foot back and forth over a ball to massage the bottom of your foot.
Cardio
CA1. Run or Jog
20–25 minutes at a steady, moderate pace
Cooldown
Perform the following cooldown stretches to complete your workout for the day.
C1. Calf/Soleus Stretch
1–2 sets of 15–30 seconds per leg
Coaching cues: Don’t force it—just go until you feel a gentle stretch. Slightly bend the knee of your extended leg to stretch the soleus muscle as well.
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. Pigeon Stretch
1–2 sets of 15–30 seconds per leg
Coaching cues: Lean your torso forward until you feel a gentle stretch. Keep the foot of your bent leg flexed at 90 degrees. Go as low as you can without straining.