Guidelines:

For some of the workouts that require set work to rest ratios (like the HIIT workouts) consider using the Smart WOD Timer App (Free). You can program work / rest intervals in the tabata timer. 

SIT (Sprint Interval Training). These are short / sharp workouts. You can do these running, cycling, rowing, etc. Use these workouts after you have done a functional Strength workout or a lighting heavy workout and you want a longer workout. You are already warmed up so can get into the hard work quite quickly. OR you can use these workouts for when you don't have time to do one of the longer bike or run workouts. 
 

Body Workout #8: Functional Strength

Follow along video ....>>>


Body Workout #9: Mobility Yoga
Follow along video...>>>
Yoga for Runners with Calvin. 


Body Workout #10: HIIT
SmartWOD App Timer settings: Tabata 45s on / 15s rest
 

Warm-up Video...>>>

Workout: Video of Movements…>>

  1. Lunge jumps

  2. Alternating lateral raises and front raises

  3. Sit downs with power jump

  4. Russian Twist

  5. Skaters
    Repeat 4-5 times
     

Cool Down Video ...>>>

 

Optional Core:
Video of exercises …>>>
 

30, 45, or 60s of work followed by 15-30s of rest. 
Consider using the Smart WOD Timer App. You can program work / rest intervals in the tabata timer. 

21 ROUNDS / 30-60s WORK / 15-20s REST. 
 

  1. Plank shoulder taps 

  2. Hip Abs  

  3. Cobra / Back extensions (lift upper body only – pulse)

  4. RESET: Roller coasters x 5 / Cats and Dogs x 5

  5. Side Plank reach throughs 

  6. Locust: Lie on stomach, lift legs only- pulse 

  7. RESET: Roller coasters x 5 / Cats and Dogs x 5
    Repeat 3 times



Body Workout #11: Mobility Foam Rolling
Follow along Video ...>>>
20 min Trigger Point Foam Rolling

Body Workout #12: Lifting Heavy

 
Choice a weight that allows you to do the number of reps, with the last rep being a bit of a challenge.


Warm-up: 
1 mile jog or 10 min spin on bike

Video of Warm-up Routine ...>>>

 

Workout: VIDEO of movements...>>>  

SET 1: 
Single leg sit downs x10 each side (balance on 1 leg, sit down to a chair, stand back up)
Weighted small arm circles, palms up.  x10 each direction 
Weighted Russian Twists 30-60s
Repeat 3 times. 
 

SET 2: 
Weighted slow lunges x15 each side (pulse up and down)
Dumbbell lateral raises out to the side x 15 
Core: In & outs 30-60s 
Repeat 3 times
 

SET 3:  
Step-ups x10 each leg (add a power jump at the top)
Dumbbell Hammer curls to shoulder press x15 
Core: Bicycles 30-60s
Repeat 3 times
 

Cool Down: 
Video of Cool Down routine ...>>>  and / or 1 mile jog or 10 min spin on Bike 
 

Bike SIT #9 (Sprint Interval Training): HARD
Warm-up: 
5-10 min spin (include 3 x 30s Max Cad. 3 x 30s Time Trial efforts. 3 x 30s Stand)
 

Workout:   
15 x 20 sec. HARD. RI = 40 sec. EASY 

Cool down:   
5-10 min spin


 

Run workout #8 SIT (Sprint Interval Training): HARD

Warm-up:          
3-5 min EASY
3 x 15s accelerations. 

1 min EASY 

 

Workout:           

3 x 30s MOD-HARD to HARD / RI = 2:30 min EASY

3 x 20s MOD-HARD to HARD / RI = 2:40 min EASY

3 x 10s MOD-HARD to HARD / RI = 2:50 min EASY
 

Cool down:        
3-5 min EASY

Mini Movement Breaks:

2 min Movement Break #1...>>>

2 min Movement Break #2...>>>

2 min Movement Break #3...>>>