Week 6 - Training https://videopress.com/v/5oFpQ0Ke?preloadContent=metadata Session 1 Speed - 2 minute 'efforts' at RPE 8-9. Aim to run consistently over the entire 2 mins. Warm up for 10-12 minutes with gentle jogging slowly increasing the intensity. Perform dynamic stretches including hamstrings, calfs, quads. Category A) 10 x 2 min (60) Category B) 8 x 2 [...]
Take 10 mins to read a thoughtful, reflective and honest account of lockdown in Spain with our YNM friend Naomi that many of you have exercised or run Worthing parkrun with. This whole situation certainly puts things into perspective and makes one feel thankful. Happy running Naomi Mart, Em & your YNM friends. I have lived [...]
https://videopress.com/v/4HFewmur?preloadContent=metadata 100, 200 or 300 Challenge 1 round = 100 reps/2 rounds = 200 reps/3 rounds = 300 reps 25 x Squat/squat jump 25 x Mountain Climbers 25 x Press up 25 x V-crunch https://videopress.com/v/Zn7xyNBv?preloadContent=metadata Single Leg Pushups!
https://videopress.com/v/J5AWYBsv?preloadContent=metadata Core Challenge! How many rounds can you complete? Each round is 100 reps and try 2-5 rounds 25 x Ankle Taps 25 x V-Crunches 25 x Single Leg Raises 25 x Russian Twists
https://videopress.com/v/il4bIgYa?preloadContent=metadata 2-4 rounds 15 x camel 20 x table top 10 x reverse plank 10 x single leg bridge L&R https://videopress.com/v/1EwZpjhc?preloadContent=metadata Push up/plank challenge phase 3 Having completed the plank challenge now work towards completing 3 x 5 full push ups with 60 rest between sets. Those able to complete full push ups (x50) every [...]
https://videopress.com/v/EMRU6VlK?preloadContent=metadata 300 rep challenge Booty Burner 10 x donkey kicks 5 each leg 20 x hip bridges 30 x hip bridge marches 15 on either side 40 x straight leg raises 20 on each side https://videopress.com/v/15DAhbOO?preloadContent=metadata Plank up & downs for 20, 40 & 60 seconds 3-4 rounds or 50 push ups broken into sets [...]
https://videopress.com/v/5dPEnWAz?preloadContent=metadata Circuit 1 2-4 rounds 15 forearm donkey kicks both sides 15 straight leg fire hydrants Circuit 2 2-4 rounds 10 bird dogs 10 side plank leg raises https://videopress.com/v/GTesWbmb?preloadContent=metadata Plank builder for 20, 30 or 60 seconds, if you can’t do a full push up. If you can you are continuing with 50 push ups [...]
https://videopress.com/v/5QyHe4JL?preloadContent=metadata 2-4 rounds 10 x bridge marches10 x bridge walkouts 10 x hip bucks 10 x hip pulses https://videopress.com/v/ksfjG5vn?preloadContent=metadata
https://videopress.com/v/UUzB9dsq?preloadContent=metadata Week 1 Run 3k as fast as you can and record! N.B. More to follow - watch this space...
https://videopress.com/v/wj0WhR4Q?preloadContent=metadata 2-4 rounds 15 x reps Fire hydrants Fire hydrant pulses Side leg raises Side leg raise pulses