Good morning all! HAPPY SUNDAY! It’s a gorgeous sunny morning here – hopefully it’s the same for you wherever you are! I wanted to say thank you for all of the kind words on yesterday’s post. Isn’t it nice to know that we’re all not alone in our worries? I am such a fan of positivity and emPOWERING each other & with this community it is so awesome to see others doing the same!
Yesterday I posted on facebook about a very impromptu run that turned into a full out workout.
I had intentions of going for a nice run on the beautiful day which doesn’t happen often for me because I’m honestly not a big runner & totally give props to anyone who is! I laced up my Under Armour Lazer Spine shoes, warmed up with an active warm-up, & started running.
Within a half a mile, I passed the universities football field & bleachers. For me, that’s like a kid in a candy store Needless to say my run turned into an all out sprint & plyo workout totaling around 2.5 miles including the warm up & cool down (via the Map My Run App).
I made everything up as I went – which is something I love to do and one of the reasons why I love being a personal trainer. I love to program workouts for my clients based on their goals. I can’t tell you how many notebooks & sticky notes I go through just writing out workouts!
When I got back, I instantly wrote everything down so I wouldn’t forget & so I could share it with you all since you all seemed interested.
*Rocking the Under Armour Spine Lazer Running Shoes from Finish Line!
-If you don’t have a stadium near you- you can use objects to mark out 10yds apart.
Power Plyo & Sprint Outdoor Workout
I truly believe an active warm-up is the best before I run.
I know my body and if I don’t do a proper warm-up then I really feel it after & am super tight.
Start with a warm-up for about 3-5 minutes of active stretching.
I included about 20-30 reps of each;
front kicks, air squats, mountain climbers, high knees, & butt kicks.
Jog about a half mile
(this is how long it took me to get to the stadium)
Stairs (bleachers) x 10 reps
Jog down the stairs + up the stairs = 1 rep
Football Field Sprints x 10 (100yds each)
Jog from end line to the 10yd marker & then kick it in until you reach the other 10yd line on the opposite side of the field.
Slow down your pace from that 10yd line to the end zone.
Rest for 15-20 seconds (or more if you need) between sprints.
POWER Plyos (2 rounds each)
(15 second rest between each round)
Walking Lunge from the end line to the 50yd line + Jog the remaining 50yds.
Side Squat Hops to the 50yd line + Jog the remaining 50yds.
Side Squat Hop = stand sideways, step your foot out to your side and go into a side squat, move the back leg to meet the front leg as you hop into the next side squat.
I did one round with the right side leading & the second round with the left leg leading.
Cool Down/Finisher – Line Touches (50-60% effort/speed)
Start at the end line & jog to the 10yd line.
Touch the 10 yd line & return to the end line.
Jog to the 20yd line, touch, & jog back.
Jog to the 30yd line, touch, & jog back.
Repeat this until you’ve touched all of the yard lines for the whole football field.
Between each exercise I rested for about 1-2 minutes. I forgot my water (which I suggest you bring water with you if you are working out outside for sure!)and couldn’t to get back to drink it so I think that’s why my rests were quick! BUT you can rest as long as you need in between exercises! Remember, this is just what I did. You can make this work for YOU!
When I came back, I had some time with the good ol’ tennis ball! I forgot my foam roller at home so tennis ball was the next best thing (if even better) since it really digs into your muscles (in a good way!) I legit sit on the tennis ball and move back and forth so it really get into my glute muscles & hamstrings; both of which get super tight after I run.
I also did some static stretching after & some yoga poses to really cool down.
Then it was time to REFUEL & rehydrate with some VEGA Sugar Free Energizer.
greens, cucumber, a whole homegrown tomato with pepper, hemp seeds,
leftover Japanese sweet potato stuffed with hummus, & oloves olives.
[Sweet Dijon Dressing] made from some
[evoo+2 TB apple cider vinegar+ spoonful of Dijon mustard
liquid stevia+dill+salt free lemon pepper seasoning]
Later on when the boy got back from class it was time for Dinner:
Leftovers from our Mexican Salads the night before –
great mix of fats, protein, & carbs!
Greens, roasted broccoli, sautéed zucchini & squash, leftover butternut squash,
brown rice, black beans, mango peach salsa, & avocado!
After that great workout my body was asking for the FUEL for the rest of the day & my #POWERBREAKFAST was a new overnight ChiaOat recipe I will be sharing this week! It’s so important to fuel your body and refuel your body properly when working out. Listen to yourself & be true to you!
Let me know if you try this workout out & how it goes.
Go at your own pace and don’t be afraid to challenge yourself.
I guarantee you’ll surprise yourself with what you’re truly capable of!
Do you like working out outside?
What’s your favorite way to get in a good workout outdoors?
Don’t forget to ‘PIN’ this post to keep in your workout files!