10 minutes easy warm up

25 minutes steady

5x
- 20 seconds stride
- 40 seconds easy

5 minutes cool down

You will complete this workout as a circuit. You have the option to do:
1) 10-30 reps per exercise, or
2) each exercise continuously for 50 seconds.
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For either option, you will take 5-10 seconds only to switch from one exercise to the next. If done continuously, this will be a very challenging workout, that will also give you a bit of a cardio burn as well.
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After you have done each exercise once, you will have completed 1 round. You will complete a total of 3 rounds.
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Take 1 minute rest in between each round.
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The number of repetitions or time is dependent upon how many you can complete with good form--even if that means only 3 or 4 repetitions. QUALITY OVER QUANTITY!
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EXERCISES-->
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NARROW SQUATS
Notes: Begin with feet closer than shoulder width apart and hold both hands to the sides. Slowly squat down to 90 degrees and return to the start position.

BOX INCLINE PUSHUP
Notes: These can be done with your knees on the ground if you cannot do them with your legs at full extension. It is more important to have PERFECT form than it is to have your legs extended. Place your hands on the box and the feet on the ground. Slowly lower the hands until they are even with the chest. Push back up to return to start position.

BASIC CRUNCHES
Keep your back flat, try to prevent it arching as much as possible.
How to video: http://www.youtube.com/watch?v=Xyd_fa5zoEU

BACKWARD LUNGE
Notes: Begin with feet shoulder width apart and hands at waist height. Step the left foot backwards until the foot makes contact with the ground. Return to the start position by pushing off your left foot and returning to the start position. complete repetitions on one side, then switch to the other side
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SINGLE LEG DEADLIFT
https://www.youtube.com/watch?v=HtHxnWmMgzM

HEEL TOUCHES
Notes: How to video: http://www.youtube.com/watch?v=YyfugDANxf0

TRICEP DIPS
Notes: Video: http://www.youtube.com/watch?v=mX5r-43O-Jo
Begin in a sitting position with the hands facing forward on the box and feet on the ground. Slowly extend the arms as far as they will go. Gently lower yourself

SINGLE LEG BRIDGE
Notes: Repetitions are per leg.
See video: http://www.youtube.com/watch?v=Y-6Gonx2Wpo&feature=relmfu

PLANK
Notes: Hold each plank for 30-90 seconds = 1 set -->or whatever amount of time you can hold while maintaining PERFECT form.
https://www.youtube.com/watch?v=lm_Iy48YDmM

10 Min warm up
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5x
* :15 sec MAX effort :45 Recovery (make sure you are in a moderately heavy gear so you have something to "bite" into for the all out set.) RPE = 10
* 2 Mins Easy (RPE = 2-3)
* repeat sequence for 5 total sets
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5 Mins, easy to steady (RPE 3-4)
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5x 3 Mins done as:
* :15 sec All-Out, :45 Recovery
* 2 Mins Easy
* repeat sequence for 5 total sets
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5 Min CD (RPE 2-3)

Frequency has been shown to bring about benefits in conditioning and neuromuscular adaptation. These shorts sets are designed to add to your overall volume, without needing to account for recovery. They will also bring about the benefits mentioned here.

Easy to steady effort - anywhere in range is fine.

WARM UP
200 easy
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MAIN
2 x 100, steady/aerobic, 10 sec rest
200, steady/aerobic 10 sec rest
8 x 25 very hard, 10 sec rest
[TAKE EXTRA 30 SEC REST after 8th 25]
8 x 25 very hard, 10 sec rest
200, steady/aerobic10 sec rest
2 x 100, steady/aerobic10 sec rest
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COOL
200 easy

Do this workout as a circuit, either
1) 10-30 repetitions, or
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2) spending 50-55 seconds per exercise
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With either option, take 5-10 seconds to switch exercises.
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Complete one set of each exercise continuously to complete one round. Complete a total of 3 rounds.
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The level you choose depends upon your ability to complete the repetitions with perfect form. Do not compromise form for quantity.
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*The number of repetitions is based upon your fitness and your ability to maintain perfect form for the duration. It is better to do less repetitions with perfect form, than more with improper form.
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KICKIN' PLANKS
*Sorry, no video for this one.
Get into solid plank position, using straight arms (make a fist if that feels better for your wrist). Make sure your body is straight, no sagging in the shoulders or mid-section.
Lift left leg up, hold 2-3 seconds, return to two-leg plank.
Lift right leg up, hold 2-3 seconds, return to two-leg plank.
Lift left leg out to the side. Hold 2-3 seconds, Return to plank.
Left right leg out to side. Hold 2-3 seconds. Return to plank.
Repeat these movements for 30-60 seconds.
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OBLIQUE CRUNCHES
https://www.youtube.com/watch?v=QbL1ksNO0Js
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PULSE UP
https://www.youtube.com/watch?v=m_AoEBRbxz0
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LEG RAISES
http://www.youtube.com/watch?v=JB2oyawG9KI&feature=endscreen&NR=1
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SIDE KNEE CRUNCH
http://youtu.be/sKxjvluNYwg

See workout details for HR information.

Warm up easy, and then move into steady/Z2 HR, allowing the HR to rise gradually from the bottom to the top of the range.

Trainer or road - as best works for you.

Classic endurance effort here :-)

Frequency has been shown to bring about benefits in conditioning and neuromuscular adaptation. These shorts sets are designed to add to your overall volume, without needing to account for recovery. They will also bring about the benefits mentioned here.

Easy to steady effort - anywhere in range is fine.

Take the first 10 minutes to warm up easy.

For the remaining duration, move into a zone 2/steady effort and work on building from the bottom to the top of this range throughout the duration.

This session works primarily on your head to toe balance.

WARM
200 warm up easy (can be broken into shorter sets if you prefer

MAIN
Below, you'll see a numbered list of drills from 1-7. Start off with #1 (float) and get the sensation of parallel body position. Once you feel that, let's play with the other drills.

12 x 25, 10s rest, alternating #2, #3, and #4 every 2 sets. So, do 2 sets of #2, 2 of #3, and 2 of #4 (that gets you to 6 sets - then repeat that sequence)

4 x 100 smooth freestyle, incorporating the feel from the drills.

12 x 25, 10s rest, alternating #5, #6, and #7 every 2 sets.

4 x 100 smooth freestyle, 10s rest

6 x 25 drill choice - any from the 7 below, 10s rest

4 x 100 smooth freestyle


DRILLS:
1) Float - https://www.youtube.com/watch?v=tb-S7ipJCN8&app=desktop#. Drill starts 1:10 into video. If this is your first time viewing the video, I recommend watching the entire thing.

2) Kick with arms @ side - same video, starts at 1:29 in.

3) Eleven kick - same video, starts at 1:42

4) Single arm balance breath - @1:53

5) Catchup Free style @ 2:26

6) Sailboat freestyle @2:44

7) Paddle head freestyle @ 3:00