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4.30.20 At-home Workout

It's a B-E-A-utiful day outside so we've got a great workout to take advantage of this Big Sky Texas day so you can soak up some sunshine (Vitamin D) and get some fresh air!

For Time: Run 1 mile, lunging 30 steps (15 on each leg) every minute!

How simple is that? Well, sometimes the easiest looking ones can be the most difficult.

How to approach it: First, and ALWAYS, get in a proper warm-up. We do custom group warm-ups everyday that are specific to the movements we'll be doing in the workout (makes sense right!). For today, this could be as simple as a light jog at conversational pace for 4-5 minutes and finishing with some light stretching for the lower body on anything that feels tight. Allow your heart rate to return to normal before starting the workout.

Don't know how to stretch something, drop a note in the comments and we'll suggest something for you!

The run should be about 75-85% of your max 1 mile time and up to as much as 95% depending on how hard you want to train today!

As you begin each minute of lunges, you want to move consistently so you have time to get in some running, cause the lunges could take as long as 45 seconds, only leaving you 15 seconds to run! Suddenly the difficulty of this couplet comes into play!

The lunge will actually be a bit of a breather so make sure to go hard on the runs and if you find yourself struggling to get in at LEAST 10 seconds of running, reduce the total number of Lunges to 20 each minute.

Good luck!

Coach Fergs~

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