Enjoy some time outside (if Mother Nature is cooperating) with this  quick cardio and strength training workout.  Short sets of body weight exercises are a great way to keep the heart rate going while building strength.  Do your best so that you can feel great after!  Here we go…

One mile run

10 Rounds of:

  • 5 push-ups
  • 10 sit-ups
  • 15 air squats

One mile run

If you need to scale the run – opt for a one mile run/walk combo.

Push-ups: Begin in plank position with hands stacked under shoulders. Lower body to the floor, keeping abs engaged. Return to plank with arms extended.

Sit-ups: start by sitting with legs diamond shape in front of you. Touch soles of your feet together and slide sit-bones toward feet (butterfly legs). Engage abdominals to lower back to the floor, touching your hands to the floor behind your head. Then return to start position and tap hands to the floor in front of your feet.

Air-squats: Begin with feet just wider than hip-width apart. Keeping chest elevated, lower hips until parallel with floor. Squeezing at the base of the butt, return to standing.Before beginning this or any other fitness program, please consult your physician. The user assumes all risk or injury in the use of this program. The health, fitness, and nutritional information provided on this site is for educational purposes and should not replace the recommendations of your health care providers. If you begin to experience pain, shortness of breath, or become light-headed during this exercise, please stop immediately and if you think you are experiencing a medical emergency, seek immediate medical attention.

Jake
By: Jake

Jake is a husband and dad of two. His experience through fulfilling a dream, only to realize there are bigger, more meaningful dreams, has been a humbling and motivating life lesson. He thrives on physical challenges, is an avid reader, is committed to a path toward full human potential, and strives to serve others. CF-L1 Trainer.

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