I thought I would use today as a rest day, but after I got home I was feeling restless and decided to give myself about 20-30 minutes of core exercise with a minor dose of cardio. My wife has all sorts of gear from her kickboxing workouts so I grabbed her jump rope and 15lb kettle bell and got busy.
Here is the quick workout I came up with. This will work for you if you have 6 minutes or 30 minutes. The shorter the time, the more intense you should make the workout. By more intense I mean... speed up, go faster, don't be a slacker!
Total Time for 1 Round: 6 Minutes
3 minutes - High Knees Jump Rope.
Alternate jumping rope under your left and right feet while running in place. Be sure to keep your knees coming higher than a normal running stride to work the hips and abs. If you don't have a jump rope, just run in place for 3 minutes keeping your knees coming up to waist level (or as close as you can get). Keep good form and posture. This is a good workout on the legs too!
3 Minutes - Alternating: 20 Push-ups, 20 Crunches, 20 Kettle Bell lifts
After jumping rope, drop down and do 20 good form push-ups as quickly as you can. Then do 20 crunches again at a high rate. After you do those, jump back up and complete 20 kettle bell lifts. If you don't have a kettle bell, just do 20 good form squats. If you have any time remaining of the 3 minutes, start back at the push-ups and repeat until the 3 minutes have expired.
Repeat as many rounds as desired. Each round will be 6 minutes so to get a 30 minute core workout you just do this 5 times. That's it. Not too complicated.
I'm going to keep doing this little workout over the next month to see if I get any faster in the pool or on the run. You should try it to!
Monday, March 15, 2010
Sunday run in the rain.
Got off work early today and went out on an easy 4 miler. Took my time knowing this would be the last time I ran for about 1 week. Run fel...
So, back on the road and trying to keep up with my runs. The 4 mile loop felt great. I started running through the woods and hit the concr...