Park cross training exercises to increase endurance

Yet another Sunny Sunday spent in a park training with some seriously cool ladies.  When the weather is still so warm and leaves are golden it’s just a pity to stay in and not enjoy the fresh fall air.

This time I applied Josh Caruthers training program designed for Nike for total body endurance,  core and increase metabolism to get them going and shred some fat (burned aprx. 400 kcal – not bad, eh?). (Last time we went for a circuit training, so this time wanted to spice things up).

This is what we did! 

Cross training exercises:

WARM UP:

30 sec. Knee hugs (alternating sides)

30 sec. Walkouts

30 sec reverse lunge reaches (alternating sides)

30 sec dynamic runners lunges  (alternating sides)

30 sec dynamic quadriceps stretch (alternating)

30 sec dynamic chest Stretch (slowly)

40 sec  Lateral duck walk

WORKOUT:

1 min run in place

1 min press-ups (if cannot with straight legs – go from knees)

1 min lateral bounds / skaters

1 min plank alternating leg lifts ( for those with weak back go with normal plank)

40 sec run in place

40 sec  press-ups (if cannot with straight legs – go from knees)

40 sec  lateral bounds / skaters

40 sec  plank alternating leg lifts ( for those with weak back go with normal plank)

30 sec run in place

30 sec  press-ups (if cannot with straight legs – go from knees)

30 sec  lateral bounds / skaters

30 sec  plank alternating leg lifts ( for those with weak back go with normal plank)

REST – 30 sec

1 min lateral shuffle (4 steps to side-4 back sitting low in squat position- not leaning back to front)

1 min hip-lift march laying on the back or reverse crunch

1 min supermen’s – lying on the belly

1 min squat jumps / for those who can’t jump – go for a squat with a pulse

40 sec hip-lift march laying on the back or reverse crunch

40 sec supermen’s – lying on the belly

40 sec squat jumps / for those who can’t jump – go for a squat with a pulse

30 sec hip-lift march laying on the back or reverse crunch

30 sec supermen’s – lying on the belly

30 sec squat jumps / for those who can’t jump – go for a squat with a pulse

REST 30 sec

1 min mountain climbers

1 min straight leg bicycles  lying on back

1 min Split jumps / for those who can’t jump – go for reverse lunges

1 min lateral bear crawl – back straight and knees close to the hands

40 sec mountain climbers

40 sec straight leg bicycles  lying on back

40 sec Split jumps / for those who can’t jump – go for reverse lunges

40 sec lateral bear crawl – back straight and knees close to the hands

30 sec mountain climbers

30 sec straight leg bicycles  lying on back

30 sec Split jumps / for those who can’t jump – go for reverse lunges

30 sec lateral bear crawl – back straight and knees close to the hands

REST 30 sec

COOL-DOWN

30 sec per side – figure 4 stretch lying on back

30 sec per leg – lying hamstring stretch

30 sec per side – lying quadriceps stretch

30 sec per side – lower back stretch

30 sec – quadriceps stretching

2 per side – head circles

Important to do stretching before – to warm up those muscles and after to release the tension and be able to recover the muscle soreness faster.

 

BONUS – exercises, in case you wonder how to perform them:

Lateral bounds or skaters

 

Lateral bear crawl