Get Stronger, Go Longer
Get Stronger, Go Longer is a cardio & plyo exercise based workout that will help you go the extra miles and lift the extra weights. By doing this workout at least 3 times a week (don’t forget your other cardio & weight workouts too), you will see an improvement in the distance you are able to run and the reps or weight you are able to lift. Have fun while your at it and take a friend who will give you a competitive challenge!
Jog- 3 minutes
Run/Sprint- 1 minute
15 pushups
15 Jump squats
Jog 3 minutes
Run/Sprint- 1 minute
15 Plie Squats w/small jump off ground
30 mountain climbers
Jog- 3 minutes
Run/Sprint- 1 minute
30 Reverse Lunges w/ a hop
30 Alternating V-ups (abs)
Jog- 3 minutes
Run/Sprint- 1 minute
10 (each side) Walking Side squats
10 (each side) walking Planks
Jog- 3 minutes
Run/Sprint- 1 minute
** Do Round 1 the first 1-2 weeks. Add 1 minute to the run and 1 minute to the sprint, and 5 repetitions to each exercise for Round 2 and do this round for weeks 3 & 4.
** Round 3- Add 2 minutes to the run and 2 minutes to the sprint, and 10 repetitions to each exercise. Do this round for weeks 5 & 6.
** Then for week 7 & 8, try going back to your basic running routine and you will see how much distance you have gained.
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