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Week 4

Week 4

Focus of the week:
Pushing Your Limits

DAY 1
STRENGTH TRAINING: S
ingle Leg & Core
[37 minutes]

DAY 2
RESTORATIVE FLOW
[30 minutes]

NOTE:
You will need two pillows.



DAY 3
STRENGTH PARTNER WORKOUT: Phone a friend to do this workout with you!

WARM UP:
Mobility:
3 x world greatest stretch
3 x cat daddy [both sides]

Cardio:
5 minutes of cardio [skipping or running]

TABATA INTERVALS:
20 seconds on
10 seconds off
ROUNDS: 8

Set 1: Running Sprints (outside or on the treadmill) OR Jump Rope
Set 2: Push up to down dog AND Squat jumps [alternating both movements for 4 minutes]
Set 3: Running Sprints [outside or on the treadmill] OR Jump Rope
Set 4: Burpee AND Skater [alternating both movements for 4 minutes]

COOL DOWN:
The ‘Go To’ Yoga Session from Week 2

DAY 4
LONG RUN
[70 minutes]

TOTAL RUNNING MINUTES = 70 minutes @ 50-70% effort

PROGRESSION RUN WORKOUT:
20 minutes @ 50% effort [warm up]
10 minutes @ 60% effort
10 minutes @ 65% effort
10 minutes @ 70% effort
5 minutes @ 65% effort
5 minutes @ 60% effort
10 minutes @ 50% effort [cool down]

NOTE:
If you’re new to running, alternate between 10 minute run/5 minutes of walking OR do a 35 minute run in the morning and 35 minute run/walk in the afternoon. We have options here! The goal is to move the body for over an hour at a moderate effort.

DAY 5
MEDITATION
[20 minutes]

 

Continue reading

Week 3

Week 3

Week 6

Week 6

Week 5

Week 5

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