Run 3
Week 4
Contents
Monday
Endurance 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. Forearm Wall Slides
1 set of 10–12 repetitions
Coaching cues: Gently squeeze your shoulder blades together as you lift your arms off the wall.
Endurance Circuit
Cycle through all four of the exercises. Do each exercise for 45 seconds. Take a 15-second rest between each exercise. After performing all four exercises, rest for 30–90 seconds and then repeat the same circuit. Depending on your fitness level, complete anywhere from four to six rounds of the four-exercise circuit.
1A. Y, T, W Raise
4–6 sets of 45 seconds
Coaching cues: Squeeze your shoulder blades together as you raise your arms.
1B. Seal Jacks
4–6 sets of 45 seconds
Coaching cues: If you are unable to jump, simply step one leg out to the side and alternate.
1C. Plank to Alternate Pike
4–6 sets of 45 seconds
Coaching cues: Move slowly and in a controlled manner.
1D. Double-Unders
4–6 sets of 45 seconds
Coaching cues: Rotate the jump rope underneath you twice for each jump. Land softly.
Alternate Exercise Option—Jump Rope
4–6 sets of 45 seconds
Coaching cues: Land softly.
Cooldown
Perform the following cooldown stretches to complete your workout for the day.
C1. Thread The Needle Stretch
1–2 sets of 4–6 repetitions per side
Coaching cues: Perform this exercise slowly and gently.
C2. Child’s Pose
1–2 sets of 15–30 seconds
Coaching cues: Relax and allow your whole body to sink into the floor.
C3. Gentle Neck Stretch
1–2 sets of 15–30 seconds per side
Coaching cues: Gently pull your left ear to your left shoulder. Repeat for other side. Don’t force the stretch. Be gentle.
Tuesday
Run 1.1
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. Slightly bend your knee to stretch the soleus muscle as well.
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 15–30 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
3–4 repetitions of a 3-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
2–3 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 your knee 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. Go as low as you can without straining.
Wednesday
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. Cat-Cow
1 set of 4–6 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 set of 4–6 repetitions per side
Coaching cues: Keep your abs drawn up into your spine as you reach.
W3. Spider-Man with Reach
1 set of 4–6 repetitions per side
Coaching cues: Move from position to position in a controlled manner.
Full-Body Fitness Circuit
Perform one set of each exercise. Rest for 60 seconds. Then return to the first exercise in the group, and perform one more set of each exercise. Continue this pattern until you complete the suggested number of sets for each exercise in the group.
1A. Plyometric Push-Ups
2–4 sets of 10–12 repetitions
Coaching cues: Explosively press up and lift hands off the floor with each rep.
1B. Walking Lunges
2–4 sets of 12–15 repetitions per leg
Coaching cues: Maintain balance and 90-degree angles at both knees as you lower.
1C. Back Widow
2–4 sets of 12–15 repetitions
Coaching cues: Place your elbows on a pad. Drive your elbows into the ground and lift your upper back off the floor.
1D. Front Plank
2–4 sets of 20–60 second hold
Coaching cues: Keep your abs drawn gently up into your spine and maintain a straight line from your head to your toes. Keep breathing as you hold this position.
1E. Straight-Leg Hip Lift
2–4 sets of 10–12 repetitions per leg
Coaching cues: Keep your ribs down. Don’t arch your lower back as you lift.
1F. Spider-Man Climbers
2–4 sets of 10–15 repetitions per leg
Coaching cues: Move quickly.
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. Brettzel Stretch
1–2 sets of 15–30 seconds per side
Coaching cues: Relax as much as possible and breathe deeply while holding this stretch.
C3. Chest Expansion
1–2 sets of 15–30 seconds
Coaching cues: Lock hands and straighten arms behind you. Lift them up until you feel a gentle stretch in your chest.
C4. Seated Hamstring Stretch
1–2 sets of 15–30 seconds per side
Coaching cues: Lean forward until you feel a gentle stretch in your hamstring.
Thursday
Run 2.1
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. Slightly bend your knee to stretch the soleus muscle as well.
W2. 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.
Optional—Plantar Fasciitis Release
1 set of 15–30 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
1.75 miles (2.8 kilometers) at a challenging pace
Coaching cues: Land on the ball of your foot, directly underneath your body, then pull heel up towards glutes. Do not land on your heels out in front of your body.
CA3. Cooldown Jog or Walk
5–8 minutes or any remaining time you have left
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 your knee 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. Go as low as you can without straining.
Friday
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 abs drawn up into your spine as you reach.
Core Circuit
Cycle through all five of the exercises. Do each exercise for 30 seconds (except for the last exercise). Take a 10-second rest between each exercise. After performing all four 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 four-exercise circuit.
1A. Wall-Press Abs
3–5 sets of 30 seconds
Coaching cues: Crunch your hips and ribs together, and keep your lower back on the ground throughout the exercise. Press your hands into a wall overhead as you extend one leg and return it.
1B. Anti-Rotation Press
3–5 sets of 30 seconds per side
Coaching cues: Anchor your band at stomach height 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—Side Plank
3–5 sets of 30 seconds per side
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. Spider-Man Plank
3–5 sets of 30 seconds
Coaching cues: Touch your knee to your elbow, while maintaining a plank. If you can’t touch, get as close as you can.
1D. Chair Burpees
3–5 sets of 60 seconds
Coaching cues: Don’t let your hips sink when you jump back.
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
Coaching cues: Relax and allow your whole body to sink into the floor.
Saturday
Run 3.1
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. Slightly bend your knee 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 and 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 an easy to moderate pace
Coaching cues: Land on the ball of your foot, directly underneath your body, then pull heel up toward your glutes. Do not land on your heels out in front of your body.
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Pick up the pace for a duration of 30 seconds when and as often as you feel like it during the run. Determine this by how you feel.
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 your knee to stretch the soleus muscle as well.
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.