Saturday December 15th Today I combined a 1.5 mile jog and backwards running with alternating bodyweight circuits. I started with a 5 minute warm-up, and then began with a 1.5 mile run which included bodyweight station breaks. The workout ended with backward running and a 5 minute cool-down.
The Workout: A 1.5 mile run which included stopping to complete 3 different bodyweight circuits (to failure)
Circuit 1: 22 push-ups, 20 low incline leg raises and 20 seconds of rest; then immediately into
Circuit 2: 20 push-ups, 5 high leg raises (increased incline); immediately after completion of circuit 2 I began a 2 min jog to next station
Circuit 3: Parallel bar walks (2 times across bar); then continued with remainder of 1.5 mile run
At the end of the 1.5 mile run I included 3 30 second backward running/forward walking intervals. The cool-down consisted of a 5 minute walk. P.S. when home I also completed 1 set of chin-ups and pull-ups to failure.
Reflection: Overall was a great workout. I'd like to add more circuits that include upper body exercises such as pull-ups and chin-ups. I will need to consider how to add these as those particular stations are not accessible along the running path.
For more info check out: http://en.wikipedia.org/wiki/Circuit_training
The Workout: A 1.5 mile run which included stopping to complete 3 different bodyweight circuits (to failure)
Circuit 1: 22 push-ups, 20 low incline leg raises and 20 seconds of rest; then immediately into
Circuit 2: 20 push-ups, 5 high leg raises (increased incline); immediately after completion of circuit 2 I began a 2 min jog to next station
Circuit 3: Parallel bar walks (2 times across bar); then continued with remainder of 1.5 mile run
At the end of the 1.5 mile run I included 3 30 second backward running/forward walking intervals. The cool-down consisted of a 5 minute walk. P.S. when home I also completed 1 set of chin-ups and pull-ups to failure.
Reflection: Overall was a great workout. I'd like to add more circuits that include upper body exercises such as pull-ups and chin-ups. I will need to consider how to add these as those particular stations are not accessible along the running path.
For more info check out: http://en.wikipedia.org/wiki/Circuit_training
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