Our Saturday long run was slow and relaxing. We did our new route. Running new routes always makes me nervous about the potential dog encounter. Thankfully, we didn’t come across any dogs. However, we did come a few yards away from a coyote. He was in the middle of the dirt road looking directly at us, but ran off into a field as we approached. Other than that, our Saturday run felt great.
Dumbbell Presses on Body Ball (10 on each arm)
Dumbbell Flys on Body Ball with crunches
Plank for 30 seconds
Walkout from Push-Up Position *(see below)
Side Plank with Inner Thigh Raise (10 reps)
Sumo Squats (50)
Frog Push-ups (20)
Squat Thrusts (20 and then hold a static squat for 30 seconds)
W Shoulder Presses with Leg Extension (10 on each leg)
Jump rope for 1 minute
Extended Plank – 30 seconds
Jump Rope for 1 minute
*Walkout from Push-Up Position
How to do it:
- Start in push-up position with hands two inches wider than your shoulders.
- Walk hands out as far as possible, then walk back. Do 10-12 reps.