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Endurance Boosting Outdoor Run & Bodyweight Circuit

Goal: To focus on cardiovascular and muscular endurance with a tempo run and bodyweight exercises in an outdoor setting.

Daily Benefits: Tempo runs can improve running efficiency and stamina, while bodyweight exercises build functional strength contributing to overall athleticism and injury prevention.

Outdoor Running Warmup

  • Light Jogging
    • Instructions: Begin with a 5-minute light jog to increase heart rate and warm up the body.
  • Dynamic Stretches
    • Instructions: Continue with leg swings, arm circles, and gentle torso twists to enhance mobility.

Tempo Run with Bodyweight Exercise Circuit

  • Tempo Run
    • Instructions: After warming up, settle into a tempo pace — a comfortably hard pace where conversation isn’t feasible.
    • Duration: 20 minutes.
  • Bodyweight Circuit
    • Instructions: Following the run, perform the following exercises in sequence:
    • – Push-ups: 15 reps
    • – Air squats: 20 reps
    • – Tricep dips: 15 reps (use a park bench)
    • – Alternating lunges: 10 reps per leg
    • – Mountain climbers: 30 seconds
  • Repeat: 3 rounds of the circuit.

Cooldown and Stretch

Conclude your workout with a slow jog or walk for 5 minutes, followed by static stretches focusing on the legs, hips, and lower back to relax and elongate the muscles.

After completing the cooldown, ensure you stay hydrated and consume a balanced meal to aid in recovery. Reflect on your workout and its intensity in a workout planner and adjust the duration or intensity based on your fitness progress and recovery status.

Previous Workouts: