Friday, December 2, 2011
Running and Cross Fit
We did the following along a 3 to 4 mile route twice this week:
Run the first mile. At the end of the first mile, do 5 sets of 10 pushups, 10 sit-ups, 10 air squats (these can be modified to jumping air squats, etc.). Run second mile. At the end of the second mile, repeat with 5 sets of 10 pushups, 10 situps, 10 air squats OR mix it up with 5 sets of 10 tricep dips (great if there is a bench at the second mile), 10 walking lunges, 10 situps. Run third mile. Repeat 5 sets of 10 pushups, situps, air squats. If you have a fourth mile, run it and then cool down. The key to the exercises is that they should be done fast--as in tabata. We were able to do the whole work out in one hour at the most. The fitness friend from Arizona does two miles of running with 20 sets of 10 repetitions of each exercise. We are trying to see if we can work up to that, BUT for right now, this homegrown work out is definitely enough for us!
Have a great workout!