0

Your Cart is Empty

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!  

Leave a comment


Also in BodyRock Store Blog

Image of Bodyrock blog article - What Happens To Your Butt When You Sit All Day?
What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read

Do you think your booty looks a little flat? This might be why!
Read More
Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More

Become a Bodyrocker

Shipping & Delivery
Fast, 2 Day Shipping.
We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA via 2 day expedited shipping with our partners at FEDEX. Once your order is received and processed, it’s just 2 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.

 

We ship within Canada and the United States via FedEx with expedited 2-Day shipping.

For locations outside of the US and Canada, we ship using FedEx International, which is usually in transit for 5-7 business days, depending on location.

We ship all of our physical products with FedEx, from our warehouse location in Kingston, Ontario, Canada. Signatures are required on all orders.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.

Clothing

All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.