• Washougal Runners

#1 Cross Training Work Out

Dynamic stretching and/or foam roller

Warm Up-

10 to 1 Ladder of Jumping Jacks and Burpees

10 Jumping Jacks

10 Burpees

9 Jumping Jacks

9 Burpees

8 Jumping Jacks

8 Burpees


Continue with movements all the way down to 1.

Tabata: 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.) 

Rotate through each movement until you have done each of them twice, this will take 4 minutes.  Rest 1 minute and then repeat. Rest 1 minute and repeat again. Total of 12 minutes doing the tabata.

20 seconds Air Squats

10 second rest

20 seconds Push Ups

10 second rest

20 seconds Leg Raises

10 second rest

20 seconds Mountain Climbers

10 second rest


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.

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