Run 4
Week 1
Contents
Monday
Full-Body Fitness 1
Be aware of your form as you perform each exercise. Follow the forms demonstrated in the videos. If you feel pain during any of the movements, stop performing that exercise.
Warm-Up
Perform the suggested repetitions of the following warm-up exercises. Then immediately move on to the main exercises of the workout.
W1. Pec Mobilization
1–2 sets of 4–6 repetitions per arm
Coaching cues: Press your arm up and back until you feel a stretch in your chest. Hold each stretch for a full three seconds.
W2. Squat to Stand
1–2 sets of 8–10 repetitions
Coaching cues: At the bottom of the squat, keep your hips low and your chest up.
Full-Body Fitness Supersets
Perform one set of each exercise in the first group of exercises. Then return to the first exercise in the group, and perform one more set of each exercise. Continue until you complete the suggested number of sets for each exercise in the group. Then move on to the next group of exercises, and repeat the process. Perform 2–3 sets in week 1, then perform 2–4 sets in weeks 3 and 5.
1A. Goblet Squat
2–4 sets of 12–15 repetitions
Coaching cues: Hold any weighted item directly in front of your chest as you squat.
1B. Sliding Pushups
2–4 sets of 3–5 repetitions per side
Coaching cues: Place your hand on something that will easily slide on the floor. Lower your body as your hand slides up and above your head. Press back up while you simultaneously slide your hand back in. Alternate from sliding overhead to sliding to the side.
2A. Inverted Row
2–4 sets of 10–12 repetitions
Coaching cues: Use sturdy chairs that can support your weight. Make sure the seat is facing toward your head; otherwise, the chairs could tip as you pull.
Alternate Exercise Option—Seated Towel Isolation Row
2–4 sets of 8–12 repetitions
Coaching cues: Keep your back straight. Pull hard on the towel as you press your feet against it. Pull hard for three seconds, then rest for one second to perform one repetition.
2B. Single-Leg Deadlift
2–4 sets of 8–12 repetitions per leg
Coaching cues: Maintain a straight line from your head to your toes as you hinge your hips back and reach for the floor.
2C. Dead Bug
2–4 sets of 6–10 repetitions per side
Coaching cues: Keep your ribs down and your lower back on the floor. Extend one leg, and then return it without letting your lower back lift off the ground.
Cooldown
Perform the following cooldown stretches to complete your workout for the day.
C1. Floor Chest Stretch
1–2 sets of 15–30 seconds per side
Coaching cues: Don’t force it. Just go until you feel a gentle stretch in your chest.
C2. Child’s Pose
1–2 sets of 15–30 seconds
Coaching cues: Relax and allow your whole body to sink into the floor.
C3. Butterfly Stretch
1–2 sets of 15–30 seconds
Coaching cues: Lean forward until you feel a gentle stretch in your inner thighs.
C4. Gentle Neck Stretch
1–2 sets of 15–30 seconds per side
Coaching cues: Gently pull your left ear toward your left shoulder. Repeat, but this time, pull slightly to the front and look at your shirt. Repeat for other side. Don’t force the stretch. Be gentle.
Tuesday
Run 1
Warm-Up
Perform the suggested repetitions of the following warm-up exercises. Then immediately move on to the cardio portion of the workout.
W1. Ankle Mobilization
1–2 sets of 6–8 repetitions per leg
Coaching cues: Keep your heel on the ground as you reach your knee forward.
W2. Spider-Man with a Reach
1–2 sets of 4–6 repetitions per side
Coaching cues: Move from position to position with control.
Optional—Plantar Fasciitis Release
1 set of 15–30 seconds per foot
Coaching cues: Apply light pressure and roll your foot back and forth over a ball to massage the bottom of your foot.
Cardio
CA1. Easy Jog
4 minutes
CA2. Interval Training
1-minute at an easy pace
1-minute at a moderate pace
1-minute at a challenging pace
Repeat this sequence 4–6 times
Coaching cues: Land on the ball of your foot, directly underneath your body, then pull heel up towards glutes. Do not land on your heels out in front of your body.
CA3. Cooldown Walk or Jog
2–3 minutes
Cooldown
Perform the following cooldown stretches to complete your workout for the day.
C1. Calf/Soleus Stretch
1–2 sets of 15–30 seconds per leg
Coaching cues: Don’t force it—just go until you feel a gentle stretch. Slightly bend your knee to stretch the soleus muscle as well.
C2. Quadriceps Stretch
1–2 sets of 15–30 seconds per leg
Coaching cues: Pull your heel directly behind you. Squeeze your glutes to amplify the stretch.
C3. Seated Hamstring Stretch
1–2 sets of 15–30 seconds per leg
Coaching cues: Lean forward until you feel a gentle stretch in your hamstring.
C4. Pigeon Stretch
1–2 sets of 15–30 seconds per leg
Coaching cues: Lean your torso forward until you feel a gentle stretch. Keep the foot of your bent leg flexed at 90 degrees. Go as low as you can without straining.
Wednesday
Stillness Flow
Follow along with the videos and the cues that are given.
Warm-Up Flow
Coaching cues: Slowly follow along with the movements displayed in the video. Pay attention to the verbal cues. Do the best you can, and don’t force the movements.
Stillness Flow
Coaching cues: Slowly follow along with the movements displayed in the video. Pay attention to the verbal cues. Do the best you can, and don’t force the movements.
Cooldown Flow
Coaching cues: Slowly follow along with the movements displayed in the video. Pay attention to the verbal cues. Do the best you can, and don’t force the movements.
Thursday
Run 2
Warm-Up
Perform the suggested repetitions of the following warm-up exercises. Then immediately move on to the cardio portion of the workout.
W1. Ankle Mobilization
1–2 sets of 6–8 repetitions per leg
Coaching cues: Keep your heel on the ground as you reach your knee forward.
W2. Spider-Man with a Reach
1–2 sets of 4–6 repetitions per side
Coaching cues: Move from position to position with control.
Optional—Plantar Fasciitis Release
1 set of 15–30 seconds per foot
Coaching cues: Apply light pressure and roll your foot back and forth over a ball to massage the bottom of your foot.
Cardio
CA1. Easy Jog
5 minutes
CA2. Run
15 minutes at a challenging pace
Coaching cues: Land on the ball of your foot, directly underneath your body, then pull heel up towards glutes. Do not land on your heels out in front of your body.
CA3. Cooldown Walk or Jog
5 minutes or any remaining time you have
Cooldown
Perform the following cooldown stretches to complete your workout for the day.
C1. Calf/Soleus Stretch
1–2 sets of 15–30 seconds per leg
Coaching cues: Don’t force it—just go until you feel a gentle stretch. Slightly bend your knee to stretch the soleus muscle as well.
C2. Single-Leg Forward Fold
1–2 sets of 15–30 seconds per leg
Coaching cues: Lean forward until you feel a gentle stretch in your hamstring.
C3. Hip Flexor Stretch
1–2 sets of 15–30 seconds per leg
Coaching cues: Shift your hips forward, squeeze your glutes, and reach overhead to the side opposite of the knee that is on the ground until you feel a gentle stretch.
C4. Pigeon Stretch
1–2 sets of 15–30 seconds per leg
Coaching cues: Lean your torso forward until you feel a gentle stretch. Keep the foot of your bent leg flexed at 90 degrees. Go as low as you can without straining.
Friday
Core 1
Be aware of your form as you perform each exercise. Follow the forms demonstrated in the videos. If you feel pain during any of the movements, stop performing that exercise.
Warm-Up
Perform the suggested repetitions of the following warm-up exercises. Then immediately move on to the main exercises of the workout.
W1. Cat-Cow
1–2 sets of 6–8 repetitions
Coaching cues: Breathe in as you lower your stomach and look up. Breathe out as you round your spine upward.
W2. Bird Dog
1–2 sets of 6–8 repetitions per side
Coaching cues: Keep your abdominals drawn up into your spine as you reach.
Core Circuit
Cycle through all five exercises. Do each exercise for 30 seconds. Take a 10-second rest between each exercise. After performing all five exercises, rest for 60–90 seconds and then repeat the same circuit. Depending on your fitness level, complete anywhere from three to five rounds of the five-exercise circuit.
1A. Bicycle Crunches
30 seconds
Coaching cues: Crunch your ribs to the opposite hip. Don’t pull on your head or neck.
1B. The Bear Plank
30 seconds
Coaching cues: Round your back, and press your hands into the floor while keeping your knees off the floor. Keep breathing, and hold for the recommended duration.
1C. Half-Kneeling Chop
30 seconds per side
Coaching cues: Contract your abdominals as you pull the band down to the opposite hip.
Alternate Exercise Option—Side Plank
30 seconds per side
Coaching cues: Perform this exercise from stacked knees if you are a beginner. Perform it from stacked feet if you are intermediate or advanced.
1D. Plank Walkout
30 seconds
Coaching cues: While keeping your abs drawn in and slightly crunched, slowly walk your hands out in front of your body and back without losing the crunch on your abs.
1E. Front Plank
30 seconds
Coaching cues: Keep your abs drawn gently up into your spine and maintain a straight line from your head to your toes. Keep breathing as you hold this position. Perform from your knees if you need to modify it.
Cooldown
Perform the following cooldown stretches to complete your workout for the day.
C1. Sphinx Pose
1–2 Sets of 15–30 seconds
Coaching cues: Gently press up to your forearms. If you are able to without pain, go up to your hands.
C2. Cat-Cow
1–2 sets of 6–8 repetitions
C3. Child’s Pose
1–2 sets of 15–30 seconds
Saturday
Run 3
Warm-Up
Perform the suggested repetitions of the following warm-up exercises. Then immediately move on to the cardio portion of the workout.
W1. Ankle Mobilization
1–2 sets of 6–8 repetitions per leg
Coaching cues: Keep your heel on the ground as you reach your knee forward.
W2. Spider-Man with a Reach
1–2 sets of 4–6 repetitions per side
Coaching cues: Move from position to position with control.
Optional—Plantar Fasciitis Release
1 set of 15–30 seconds per foot
Coaching cues: Apply light pressure and roll your foot back and forth over a ball to massage the bottom of your foot.
Cardio
CA1. Run or Jog
20–25 minutes at a steady, easy pace
Coaching cues: Land on the ball of your foot, directly underneath your body, then pull heel up towards glutes. Do not land on your heels out in front of your body.
Cooldown
Perform the following cooldown stretches to complete your workout for the day.
C1. Calf/Soleus Stretch
1–2 sets of 15–30 seconds per leg
Coaching cues: Don’t force it—just go until you feel a gentle stretch. Slightly bend your knee to stretch the soleus muscle as well.
C2. Brettzel Stretch
1–2 sets of 15–30 seconds per side
Coaching cues: Relax as much as possible and breathe deeply while holding this stretch.
C3. Seated Hamstring Stretch
1–2 sets of 15–30 seconds per leg
Coaching cues: Lean forward until you feel a gentle stretch in your hamstring.
C4. Pigeon Stretch
1–2 sets of 15–30 seconds per leg
Coaching cues: Lean your torso forward until you feel a gentle stretch. Keep the foot of your bent leg flexed at 90 degrees. Go as low as you can without straining.