Full Body Workout: Strengthen, Sweat and Run

Hi Everyone!

If you are looking for a great cross training day that incorporates running with strength training you are going to enjoy this workout!

I alternated cardio rounds in between each workout set. I ran on my treadmill, but the other option is to complete the jump rope workout video at the bottom of this post (1 round=6 minutes), or do another form of cardio of choice. The goal is to get your heart rate up, and work up a sweat. Challenging your body in this style will condition your for endurance gains, while improving your speed and running form.

My cardio of choice today was mile repeats. I ran a total of 4 miles during this workout. 

Remember to always work to your level, and adjust the challenge to your needs. :)

Enjoy the workout!
Melissa

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

*Cardio 

1. Surfer
2. Single Leg Step-Up (right)
3. Single Leg Step-Up (left)
4. Curtsy Lunge (right)
5. Curtsy Lunge (left)

*Cardio

1. Knee Drop Plank
2. Side Plank Elbow Tap (right)
3. Side Plank Elbow Tap (left)
4. Leg/Hip Lift
5. Bicycle

*Cardio

1. Twisted (Oblique) Push-up
2. Dips
3. Rowing Shrug
4. Tricep Push-up (right)
5. Tricep Push-up (left)

*Cardio