Coach Barbara is amazing, and incredibly fit. She has a daughter about my age but is WAY more in shape than I am! She's run over 30 marathons (including Boston) so she pretty much knows her stuff.
So I ran to and from the practice last night which was a little less than 2 miles from my apartment. (I almost had to sprint there because I was running late, so I was pretty tired before it even started.) We immediately got started on this killer workout.
Basically, you do each conditioning exercise for one minute. We did this on a track and used yoga mats for some of the exercises, and other things (fences, curbs) for some of the stretching and leg lifts. Check it out!
***UPDATED TO ADD: If you want a Word doc of this, let me know and I can email it out!***
Easy running
Skipping
Chase (R/L) - Running sideways, shuffling heels together)
Fast grapevine (R/L)
Walking high leg kicks (R/L)
Walking alternating lunges
Backwards running
Forward easy run
Bleacher or bench step-ups (Step up right, step up left, step down right, step down left, repeast with left side up first) 2 minutes
Strengthening (20 Minutes)
Side-lying leg lifts
Side -lying leg circles -two directions, as big as you can make it
Side-lying, top leg forward toe-taps
**Do all of these for a total of 4 minutes, then repeat on other side**
Pelvic lifts up -on back
Pelvic lifts- right and left
Standing heel taps (R/L) - We used a curb for these, one leg on curb, other foot heel tapping the ground, about 4 inches down
Standing rear leg lifts (don't touch up leg to ground)
Standing rear bent leg lifts
Standing rear bent leg pulses
**Do all three then repeat on other side**
Core Strength (10 Minutes)
On back, limbs form X, R arm to L foot touch (then reverse)
Pike - Arms touch straight legs
Elbow to knee bicycle crunch
Tibetins (head lifted, straight legs lift, legs down, head down)
Oblique twist "chasers" with straight legs (Arms out, R leg down to R hand, L leg follows, L leg up, R leg follows, then reverse)
Plank
Superman
Swim (Just like superman, but use arms and legs to "swim," R arm up, L leg up, reverse)
Stretching (10 Minutes)
Standing single-leg balances (Eyes open and eyes closed, R/L) - This is to strengthen our ankles so they're less likely to twist!
***
Might be kind of tough to understand, so if you have any questions about a specific exercise, email me!
Also...so excited about my dessert charity night! Yesterday I found out that a local bakery, Cupcake, is donating cupcakes for the evening!
Have a great Thursday folks, almost the weekend!
