bodyweight workout: running drills

WARM UP (15 minutes)

- 200m run or 100 jump rope jumps or jumping jacks

- dynamic stretching/range of motion exercises (shoulder circles, vertical and horizontal arm swings, torso rotations, forward and side to side torso bends, forward-back and side to side leg swings)

- 8 each of: squats, regular pushups, pyramid pushups, goodmornings, crunches

SPECIFIC WARM UP (5 minutes)

running drills

Do 3 rounds, 20 reps each of:

- high knees

- cheerleader run

- 10 second rest

(If you don't have room to run, you can do these in place. Make sure you stay light on your feet minimizing your contact with the ground, and do not land on your heels.)

* High knees:

- Run and drive your knee up to chest hight on every bound. Focus on flexing your hips.

* Cheerleader run/Butt kicks:

- Without moving your hips, run and try to touch your heel to your bottom on every bound. Focus on flexing your knees.

WOD (Workout of the Day, 5-10 minutes)

21-15-9 rep rounds for time:

- Tuck ups

- Burpees

(So first round is 21 Tuck ups and 21 Burpees. Second round is 15 each, and third is 9 each. You can scale down to 14-10-6. Rest as needed, But you have to finish the sets in the order provided.)