Workout 1 
Beginner - 
5 minute warm up run
4 rounds 
2 minute fast 2 minute easy 
5 minute cool down run 

Advanced - 
1.5 mile warm up
6 rounds 
3:00 fast 3:00 easy
1.5 mile cool down

**The fast pace should be comfortably hard. You should not have to stop and panting for air. It should be a smooth transition into your recovery runs** 

Workout 2 
Pull ups 
Push ups 
Sit ups

- Come to a full extension of arms at the bottom
- Pull yourself up to chin over the bar

Pull ups

- Begin in a push up position with hands stacked under shoulder
- Lower body down to the ground
- Push through your arms to rise back up

Push up

- Lie flat on your back on a decline bench with feet locked in
- Curl your torso up until it is almost perpendicular to the floor
- Slowly lower yourself back to starting position

Decline sit up

Fartlek Run

W2/D3  - Speed day + Bodyweight

First day.  Coach my kids in basketball football and baseball.  How do I expect them to take their fitness serious when dad doesn't.  Thank you for a simple plan to follow.

Bryan

Mason

W1/D1 Leg day + Off day from running

Mitchell

W1/D2 Easy Run + Chest/Tris

Antti

W1/D3 Easy Run + Back/Biceps

Roberto

Tyler

W1/D4 Interval day + body weight

Denise Aguiar

Hector Fortisescobar

W1/D5 Easy run + Shoulders/Arms

W1/D6 Long run + Off day from lifting

W1/D7 REST DAY

Keep it coming, loving the workouts 💪🏼

W2/D1 Leg Day + Off day from running

Keep it coming man. Best hybrid programming by far

Insane workout and pump but no way is it 45mims. My workout clocked in at 75mins not including the warm up

W2/D3 - Speed day + Bodyweight

Community

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