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Pumped Up Kicks: A Cardio Workout

June 28, 2013 2 min read

New shoes inspire new workouts, at least they do for me! Here's my Workout Of the Day (WOD) that I completed at my local community center track. When doing these kinds of circuit/cardio workouts I like to gauge my intensity and recovery by percentages of how fast I am capable of running. For example, running as fast as you possibly can would be 100% - you should only be able to do this for a short distance. Running at 80% should be a fast run but you can probably go around the track at least once at this pace. It does take a little bit of time to get to know your body and what exactly your 60, 70, 80, etc. percent is. So take your time and listen to your body! If it is easier feel free to replace the percentages with walk, jog, run, sprint, etc. until you figure your tempo out. Warmup:
  • 2 laps at ~60%
Part I:
  • Sprint down the straight side - 80%
  • Run the curve - 60% 5 xs
  • 5 burpees Repeat the whole circuit2 xs
Part II:
  • 1 lap - 70%
  • 8 stair sprints (if you don't have stairs you can do high knees or mountain climbers) Repeat the whole circuit3 xs
Part III:
  • 10 step-ups each leg
  • 10 squat jumps Repeat the whole circuit5 xs
Part IV:
  • 10 frog jumps
  • 10 toe touches Repeat the whole circuit3 xs
Cooldown: Screen Shot 2013-06-26 at 10.47.31 PM Whenever I'm home for a few days I always take my dog out for a jog around the neighborhood for my cool-down - I swear she knows when I put my running shoes on she gets to go for a walk. But if you don't have a dog to walk just run a couple laps around the track at ~50% Don't forget to stretch!  

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