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.
- Lunge Kicks: 10x/leg
- 1 arm hang: 5sec/arm, 5x/arm
- Plank to Push Up: 20x
- Quick Step Ups on Bench: 1 min (as many as you can)
Running Workout
- 1 run of 8km and 2 runs of 6 km each
Post your workout time, questions, and your comments below.