Quickie Workout #44

Sunday, February 24, 2013

Remember to go for QUALITY over quantity. If you are unclear what the exercise is I am describing, please look for a video or arrange for an in-person tutorial with me.

Please consult your doctor before engaging on any fitness regime.

Don't forget to breathe! Please email me if you want tips on how to make the quickies easier or more challenging (mollie@ptmollie.com).

Today's workout can be done outdoors with some space for the runs.  Please dress in layers and have skin covered as it has been cold outside lately.

Warm up-  Jog/slow run for 3 min (don't skip this bit! warming up prepares the body and helps you avoid injury)
4 min-  30 second intervals of running a little faster and then slowing down to a steady pace for 30 seconds.  Repeat 4 times.
5 min- 30 second intervals of running as fast and as far as you can.  Run at a slower recovery pace back to where you started. This can take up to 60 sec.  Repeat 3 times.
1 min-  Squats
1 min-  Walking lunges

Be sure you cool down properly if your heart is still pacing after the lunges.  Try a slow jog or walk for a bit.  Gradually lowering your heart rate avoids blood pooling in your legs and light-headedness.  Intervals help strengthen your heart and lungs, as well as improve your speed.

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