Warm up
March in Place
Gets you moving and starts to warm your body up. Get your knees up and do for 30-60 seconds.
Windmills
These also get your heart rate up and is a good dynamic stretch for your arms/upper body. Do about 30-60 seconds
Jumping Jacks.
These are good because it gets your heart rate up and they get you warm. I did 100 but listen to your body. If you have a hard time doing them, try a couple sets of 15 and then work your way up from there.
The workout (repeat through 2-3 times)
Push-ups
Builds up your upper body. Again if you are just beginning don't push yourself too much, but push enough. I did 15 girl push ups
Bicycle
This is the most effective ab-exercise for you. It builds your legs and your core. It helps your "muffin top" and helps you to build up your leg flexors (important for trail runners). I do 20 on each side
Plyometric Squats
It's like a squat but explosive! Here is a good example of how to perform them. Don't do too many or you won't be able to walk the next day (I may have pushed myself too much) I would suggest doing about 10 this first time.
Plank
Builds upper body and core strength. Shoot for a minute your first time and build from there. I also do the side plank on both sides. I am not very strong on my sides so I do it for about 45 seconds.
Mountain Climber Twists
I LOVE THESE! I would always have the people I trained perform these! Why? Because 1-they are my favorite and 2- They build upper body strength, your core, and your leg flexors.
Plyometric Lunges
Again it's explosive!
Repeat. If you don't want to do the Plyo's, just do a regular squat and lunge. It still works your bottom!
Cool down
VERY IMPORTANT! You need to stretch the muscles you just warm-up. It helps to prevent muscle stiffness and injuries. I stretch my arms, back, chest, legs, sides, neck, everything. Here is a website with some really good stretches.
Challenge: Get up a 30 minutes early and do these exercises. Modify them to YOU! If you only can handle doing it once through. AWESOME! That is one more than you did yesterday. Always think of what you do and not what you didn't do.
