Does this story sound familiar to you? “Everyday I head out for a 3 mile walk/run and I am not seeing any results. My fitness doesn’t seem to be improving. I am bored with it….maybe I need a new route?”. Nah! You just need a little LVA spice. Our bodies are brilliant and miraculous and they adjust to the ‘same ol’, same ol’ ‘ really quickly. If you are a regular runner or walker get clever on your body by spicing up your route with a few strength moves. It will kick up your calorie burn, avoid repetitive stress injuries, strengthen your muscles in new ways, and keep it interesting. Your spice:
- Start out your walk/run with side to side shuffle for 1 minute, switch lead leg and repeat for a second minute
- Run or walk .5 miles
- Stop and do 20 push ups (off a bench or on the ground will do)
- Run or walk .5 miles
- Find a bench or large flat rock-even flat ground will work- and do 50 fast legs on each side (put on foot up and all your weight in it and bring your other knee up to your chest)
- Run or walk .5 miles
- Stop and do 40 crunches + 50 bicycle abs
- Run or walk .5 miles
- Are there stairs near by? GREAT, run up and down them 5 times OR find a bench and step up and down off the bench 20 times leading with your left leg and 20 times leading with your right leg
- Run or walk .5 miles
- Stop and do 30 tricep dips (off a bench or on the ground)
- Run or walk .5 miles
- Do 4- 15 second sprints with a 10 second walk break in between
- Run or walk .5 miles
ROCK ON! You just did a kick ass 5K with some extra goodies that will keep you burning fat for hours and up-leveled your fitness game.
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I also love hearing that I rocked your world with a new workout so leave a comment below and watch me BEAM!
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