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.
