Day 57

LEGS & CARDIO.

It was raining so no long run warm up. Instead, kick our ass on the treadmill for nine minutes.

Hop on the treadmill at speed of 6.0 for one minute. Then turn your incline to 6.0 for one minute. Bump up your speed at least one full MPH for 1:30 minutes. Bump up your incline to 7.0 for 1:30 minutes. Push speed up one full MPH for 1:30 minutes. Lower the incline to no incline and bump your speed for 1:30 minutes. Bump your speed one full MPH for one minute. Finish with a full sprint for the last one minute.

With a 40lb weight, push across the ground as fast as you can for 30 seconds. Rest for 15 seconds. Repeat this five times.

Move over to run suicides for 30 seconds. Even if not finished with your suicide or in the middle, stop and rest for 15 seconds. Continue for 30 seconds. Repeat five times.

Move to the steps. Line up steps, ten in a row, two rows right next to eachother. Start with high knees jumping over each step. Continue for 30 seconds, stop in place and continue after a 15 second rest. Repeat five times.

Go back to pushing 40lbs for 30 seconds across the ground, resting for 15 seconds and repeating five times.

Sprints. Sprint about 40 yards, jog backwards back to the starting point. Continue for 30 seconds. Rest for 15 seconds. Repeat five times.

At the steps, run on them with your right leg down the first row, left leg down the second row. Continue for 30 seconds, resting for 15 seconds, continue for five sets.

Strap to your ankles, resistance bands. In the squat position, side step back and forth, never losing resistance in the band. Go about 40 yards, turn around and come back once. Squat 20 times, holding in position for 30 seconds, then ten more, then hold again for 30 seconds. Then side step back and forth again, two trips. Repeat squats.

Grab 15lb dumbbells and put them in each hand, lunge forward and back for 30 seconds, break for 15 seconds. Continue for five sets. With one in dumbbell in your right hand, bend down to touch your left toe. As you are bending, you are lifting your right leg straight behind you. Three sets of 15 for each hand.

Grab a mat and a gym ball (I couldn't do this with a gym ball so I subsituted a step for my knee). Place your left foot on the ball, right foot in the air and lift your butt to the air for 20, holding for 20 seconds. Switch legs and repeat. Three sets of each.