Sometimes it’s just great to open up the legs in a long strided run. It’s also great to get your clients to do this from time to time. This workout consists of several 400m timed runs along with some serious core work.
Goals: Short distance speed, Core strength
Duration: 1 hour
Equipment needed:
Mats, 400m athletic track
Warm Up
400m jog
Core warm up
- Leg raises
- Side plank
- Supine hip extensions
Conditioning
Using the time from the warmup 400m run. Set a challenging time limit on your clients to complete one lap. For the ab exercises, have your clients do each exercise for one minute.
400m run
Isometric crunch w toes to sky, Side plank w hip drop
400m run
One leg table top, Russian twist
400m run
Elbow plank w rotate, Prone flutter kicks
400m run
Full range of motion sit ups, Alternating bird dog
400m run
Sea turtles, Bicycles
Finishing superset
3 rounds of (1 min each):
- Step up w quick touch at the bottom
- Isometric half pushup
Cooldown
One last 400m jog
Stretch focusing especially on hips
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Image: wwarby
Kyle Wood created Bootcamp Ideas in 2010 when he was hunting around on the internet for workout ideas. He ran a successful bootcamp in Victoria, Australia and spends his spare time managing this site, adventuring (or lazying) with his wife and find new ways to make bootcamps even better.
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