Non-Running Day Workout

START WITH: Low-impact cardio medley - elbow to knee, jumping jacks, cross-country skiing, lateral hops, jump rope, windmills, side lunge with arms, etc.

5 MINUTE WALL SIT

INSTRUCTIONS: Sit in an imaginary chair with your back flat against the wall, legs bent in a 90-degree angle at the knees. Hold….

GOAL: 5 minutes total sit time.

TIP 1: Press you back into the wall to keep from sliding down.

TIP 2: Do 30 seconds to 1 minute at a time and spread your wall sits out across the day if needed.

SPLIT JUMPS

INSTRUCTIONS: Start in a lunge position, front foot flat on the ground and your rear on the ball of the back foot. Jump up, changing foot position in air. Upon landing immediately repeat the jump. Move your arms as if you were running in stride with the jump.

Do 3 sets of 16, which will give you 8 per leg.

CHALLENGE: Do 3 sets of 20 and follow this with standing calf raises; 4 sets of 25.

SPEED SQUATS

INSTRUCTIONS: Start with basic squats, feet hip width apart, feet facing forward. Do 3 sets of 20, followed by 10 squats with a 2-second pause at the bottom.

CHALLENGE: Do 3 sets of 25 with resistance bands and follow each set with 10 push-ups; for last set, pause at bottom, then bring it up and inch and down an inch - repeat for 8-count.

END WITH: Side and center plank (60 seconds)

STRETCH!