HOWTO:Warmupwithalightjog
andsomelightstretching.Run
eachintervalfor 1 minute,taking
2 minutestorecoverbetween
eachrun.Repeatfor 4 sets.
Markyourstartwithsomekind
oflandmark(lightpole,mailbox,
waterbottle).Runat 85 to90%
effortfor 1 minute.Recoverfor
2 minutes.
Runfor 1 minutebacktoward
thestartatthesameintensity.
Yourgoalistogetbacktowhere
youbeganinthegiventime.
Duringyourrecoveryperiod,
makeyourwaybacktoyour
originalstart.Thiswillalways
beyourstartingmark.Repeatfor
atotalof 4 setsthereandback,
thencooldownandstretch.
SPEEDRACER
WORKOUT BY: Julian Reynolds,
former US national champion,
track and field; Pan-American
gold medalistHOW TO: Do the exercises in the
order given, completing as many
circuits as you have time for.
(Aim for at least 3.)
Burpee(10x)
AirSquat(20x)
WalkingLunge(80feet)
BearCrawl(80feet)
Plank (1–2 min.)BEACHPARTY
WORKOUT BY: Trent Bender,
trainer