Workout: 6/8

"The only place that success comes before work is in the dictionary."
-Vince Lombardi

I. Dynamic Warm-up: see attached video links if necessary with High Knees, "Booty" Kicks, and Toy Soldier/Frankenstein

• High Knees-15-20 meters/4 times; (Focus on high knee drive and arm pump)

• "Booty" Kicks- 15-20 meters/4 times (As you move forward, the heel of your foot makes contact with your...booty. Focus on arm pump.)

• Exaggerated Skips-15-20 meters/4 times (Really try to get yourself off the ground for these. Focus on exaggerated high knee drive and exaggerated use of arms.)

• Toy Soldier/Frankenstein 15-20 meters/4 times (Without bending your knee, step with your right leg out to about waste level; at the same time, reach with your left hand and try to touch your right toe; alternate each step.) 

• Tiptoe Walk- 15-20 meters/4 times (Walk high on your tippy toes and focus on your natural arm movement.)

• Heel Walk-15-20 meters/4 times (Walk on the heels of your feet and focus on your natural arm movement.)

• Light Stretching of your choice -5 minutes (Don't forget about your arms and upper body.)

II. Workout:
Measure a route and run 2-3 miles. This should be a relaxed run where you focus on breathing and form. If you find either your breathing or form suffering, slow your pace and correct the issue. 

III. Cool Down:
Get something cold to drink (preferably water)

Option A: Walk around for ten minutes. Don't let this be a lazy walk. A cool down is meant to ease your body out of workout mode; therefore, you need to walk with a purpose and let your body do the rest. Follow this up with some light stretching of your choice.


Option B: Repeat Dynamic Warm-up (don't forget the stretching)