Always start your workout with a warm-up. Although flexibility and unrestricted movement may be important for long term injury prevention, static stretching and flexibility exercises are not an important part of a warm-up. Stretching moves a joint through its full range of motion, however it does this passively and does very little to increase the temperature of muscle. The warm-up should be active and move the joints through their full range of motion. The warm-up progresses from low intensity towards high intensity.
Park Workout
Complete the following circuit 3 times, 3 times/week.
- RFESS back foot on bench 10x/leg
- Chin ups (negative if needed) 10x
- Side plank with leg lift if possible 30s/side
- Army crawl 25ft
Running Workout
- 2 runs this week for a total of 9km
- 1 run this week of 20 minutes (run of 30 sec sprint/ 1 minute slow jog for 20 min)
Post your workout time, questions, and your comments below.