HOLIDAY WORKOUTS

SELECT WORKOUTS ALTERNATING COLUMN ONE AND COLUMN TWO. DO YOUR NORMAL WARM UP AND WARM DOWN BEFORE AND AFTER EACH WORKOUT. THE WEIGHT WORKOUTS ARE POSTED ON BWTRACK.COM. BE CREATIVE. YOU CAN RUN IN THE STREET, RUN FOR TIME INSTEAD OF DISTANCE (:15 FOR 100, :30 FOR 200 ETC.)

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CIRCUIT :30, ;15 OFF, :90 AFTER RUNS FOR THE FOLLOWING: PUSHUPS, ANKLING, PUSHUPS, ANKLING, :90 RUN, SITUPS, MOUNTAIN CLIMBERS, SITUPS, MOUNTAIN CLIMBERS, CHINNES

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3 X (100+100) + EQUALS 100 JOG, 3:00 BTWN SETS

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2 X (100+100) 2 X 200+200 + EQUALS JOG EFFORT DIST. 3:00 AFTER 100’s, 5:00 AFTER 200’s

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6 X 200m @ 32M, 34W (3:00)

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CIRCUIT :30 ON, :15 SEC OFF, :90 AFTER RUNS FOR THE FOLLOWING: :60 JUMP ROPE, PUSHUPS, LUNGES, A’s, :90 RUN,

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CIRCUIT :30 ON, :15 OFF, :90 AFTER RUNS: V-UPS, 100m, CHINNES, 200m, CRUNCHES, 100m

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+ EQUALS 100m JOG, WALK 100m BTWN SETS

100+100+100

100+200+100+100

100+100+200+100

100+100+200+200

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+ EQUALS 100m JOG, WALK 100M BTWN SETS

100+100

100+200

100+300

100+400

100+300

100+200

100+100

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+ EQUALS 100m JOG, WALK 200m BTWN SETS

200+200

200+300

200+400

200+500

200+400

200+300

200+200

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4 X (100m, JOG400; 100m, 300 JOG; 100m, 200 JOG, 100m, 100 JOG, 100m) WALK 3:00 BTWN SETS

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10:00 EASY JOG

8 X 100m (WALK BACK)

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12:00 EASY JOG

6 X 100m (WALK BACK)

……………………………………………………………………...15:00 EASY JOG

4 X 100m (WALK BACK

……………………………………………………………………..3 X (150 FAST, :45 REST; 5 X 40, :20 REST; 150 FAST

5:00 BTWN SETS

……………………………………………………………………..CIRCUIT: 2 X 30m EA. DRILL 4:00 TWN SETS

A’s, BUTT KICKS, SQUAT JUMPS :45, 100m (:45 REST), PUSH UPS (:45), SIT UPS (:45), JUMP ROPE (:45), B’s, BACKWARD RUNS, LUNGES

……………………………………………………………………..5:00 EASY JOG, 1:00 COMF. FAST, 4:00 EASY JOG, 1:00 COMF. FAST, 3:00 EASY JOG, 1:00 COMF. FAST, 2:00 EASY JOG, 1:00 COMF. FAST, 1:00 EASY JOG, 1:00 COMF. FAST

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10 X (100m, 100m WALK)

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5 X (:40 FAST RUN) 5:00 REST AFTER EACH