• Washougal Runners

Cross Training Workout #3

Dynamic Warm Up Moves and/or Foam Roll while you are waiting for the warm up to start

Practice Inch Worms: To activate the shoulder, arms, and core, start standing, then exhale into forward fold and place your palms on the floor. Walk your hands out one at a time until you arrive in plank position. Then walk your feet forward one at a time to meet your hands. That's one rep. 

Warm Up: Deck of Cards

Get a deck of cards and shuffle them into a random order.  Draw cards for a total of 10-15 minutes (longer if you want to try the challenge of doing the entire deck!!)  Complete movements according to the number and suite on the card.  

Hearts: burpees

Diamonds: jumping jacks

Spades: Mountain Climbers

Clubs: V-ups (

Work Out: 12 min AMRAP (As Many Rounds As Possible- going through all of these movements is considered 1 round)

12 Plank transitions (

24 Lunges- 12 on each leg

12 Superman with a pause/squeeze

24 Crab Walks **

12 Tuck Jumps

24 Toy Soldiers (

*Start in a high plank. Bend one arm to bring the elbow and forearm to the floor. Bring the other arm down so you are in a forearm plank. Push back up to the start position, placing each hand where your elbows were. Repeat this movement, alternating which side you lower first with each rep.)

**Crab walks- Start from a seated position on floor with the soles of your feet and palms on the floor, fingers pointing toward your heels. Lift your hips. Move forward by advancing your opposite hand and foot simultaneously, alternating sides. Each step forward is one rep.  

Extra Challenge:  Complete a 4 minute tabata holding a plank during each of the 20 second intervals of work.  This plank can rotate between elbows, push up position and side. A tabata is 20 seconds of work, 10 seconds of rest, repeated 8 times for a total of 4 minutes.  (This can be done with a timer or you can find many “tabata” songs on various music apps that count the 8 rounds for you.) 

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