Dec | 14
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Running Tips

North Pole Run Club Work Out #7: Emily Abbate

The holidays are a super crazy time, period. Between pressing the snooze button post-cocktail party no. 3 of the week and missing HIIT (high intensity interval training) class for your office Christmas get-together, it’s no surprise your fit fix is totally lacking. The good news? You don’t have to sacrifice your social calendar to get in some solid exercise. This routine, done in under 30 minutes, will give you the sweat you crave without taking you away from your to-do list for too long. Plus, it’s perfect to be done with friends. Ready, set, sweat!

This full-body workout comprises both running and body weight exercises to get your heart rate up. Plus, no equipment necessary!

Warm-Up

30-seconds jumping jacks: Stand with feet hip-width apart. Jump off balls of feet as you jump legs out and then back in for 1 rep.

30-seconds squats: Stand with feet slightly wider than hip-width apart. Sit back into a squat, lowering glutes toward heels, then push through heels to stand for 1 rep.

30-seconds high knees: Start in a standing position with feet hip-width distance apart. Begin to run in place, bringing knees up your chest as high as possible while pumping arms. Keep chest lifted throughout movement and land on the ball of your foot.

30-seconds plank walk-outs (inchworms): Stand with feet hip-width apart. Hinge forward at hips, place palms on floor, and walk hands forward into a high plank. Pause, then slowly return to start for 1 rep.

30-seconds skaters: Stand on right leg with left leg behind you. Explosively hop to left leg, placing right foot behind it to soften landing. Alternate sides.

Repeat two times.

Workout

Do three sets, each set takes 7 minutes. 

Note: Your mile pace and marathon pace are totally different things. For instance, when you’re running one mile, you’re capable of exerting yourself at a much higher level than if you were stringing 26.2 of them together. For this workout, your 5K pace should be roughly 2 minutes faster/mile than your marathon pace. Your sprint, even faster.

  • Jog 2 minutes (marathon pace; should feel like a 5-6 on a scale of 1-10 effort)
  • Run 1-minute fast (5K pace; should feel like a 7-8 on a scale of 1-10 effort)
  • 30-second all-out sprint (should feel like a 9-10 on a scale of 1-10 effort)
    • 30-second rest
  • 45 seconds push-ups
    • 15-second rest
  • 45 seconds leg lifts (on back, lift legs up, engaging abs, creating 90-degree angle, slowly lower back toward ground.)
    • 15-second rest
  • 45 second squats with a hold (do 10 squats, hold in bottom of movement for remainder of time)
    • 15-second rest

Cool Down

Stretch series, including a quad stretch and tabletop stretch (place opposite ankle on opposite thigh above knee, sit into stretch. You should feel this along your IT Band and hip).

 

About Emily:

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Emily Abbate is a certified trainer and fitness editor in New York City. A 5-time marathoner and triathlete with an affinity for good Malbec, you can find her most days with a workout (or two!) under her belt by 7:30 a.m.

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