First off, don’t you miss my workshop on Wednesday September 28th at 11:45am on Burst Exercise! Â It is my daughter Ansley’s birthday, so I could be running off to spend time in her class with her, or I could be teaching you. Â I choose to teach you (then run off and pick her up from class), so be sure you are here!
NEXT – I will do this workout next week in Hilton Head, so it is designed to fit my ability to accomplish this work with the items I will have on hand. Â The great news is that I stay in the same place, so I know my exact 400M route for running, which is awesome!
This workout is going to challenge you to keep up with your intensity; we do these workouts in CrossFit, and we hate them the most, because the built in rest, only recovers you enough to make you go harder when you stop resting. Â So we will have a set amount of work that needs to be accomplished, followed by a set time for rest. Â This will continue for a total of four rounds.
Here is the work:
Run 400M (run, walk, crawl… whatever it takes)
Walking Lunge Step 20 steps (lunges, but alternate legs, and make forward progress, so it is like you are walking but every step one of your knees is touching the ground)
20 Burpees (lie on the ground with your chest touching the ground, then finish by jumping slightly and clapping your hands over your head; the faster you go the better, so if you can fall to the ground and catch yourself, touch your chest then pop up from that position)
REST – 2 minutes
Keep track of your time for your splits (each round) as well as your total time, and post it to the comments here. Â This should make you work really hard on your runs because you will have rested for 2 minutes. Â So be sure that you really push yourself on that part. Â Once you are done, you will be almost half way through your round (based on time).
All of these movements are functional ways to move your body through your environment; strive to do them well!
Have a great week, be sure my interns serve you well, they are here to learn! Â God Bless, Dr. E