- 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
7...6...5...4...3...2...1.
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
Repeat
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.
