As you all know, I am not a certified fitness instructor….I’m just a girl who is trying to stay in shape, get in better shape, and still eat as many cookies as humanly possible. That is why it’s great to have friends in high places, such as my main girl Erica Hildenbrand who is a certified fitness and boot camp instructor in the Philadelphia area! I asked her to create a workout for me to do while I’m running, focusing solely on using my own body weight to develop muscle. Who knows? Maybe after doing this work out I’ll have some sort of upper body strength to speak of.
Since I wanted you to hear about the workout straight from the source, I asked Erica to do a guest post for me and since she’s the best, she did!
Hello and happy Wednesday! My pal Annie has been writing this blog and I love her for it, but I also love her for her smile, her freckles, her optimism, and for the way she tends to make everything fun and exciting. (Cheese wheels! Kittens! Running long distances! You get my point).
I have been teaching an outdoor Bootcamp class for a couple years now (woah!) and I love the group that comes. It is where I met Annie!! The most important thing to me is that we have fun and don’t dread coming to class. It’s ok if you hate the burpees I might make you do, though (evil laugh).
Here’s a little workout you can add into your running days (just find a stretch of grass and a bench) or do on its own. If I can stress anything, it is that you need to warm up, stretch, cool down, and stretch some more. So many times we rush to get in that cardio or strength but we skimp on the stretching. Flexibility is JUST as important as the cardiovascular endurance or muscle strength you’re building.
So go get it!!! And please, as always, check with a doctor before starting any new exercise program!
Love, Erica in America
RUNNING BOOTCAMP WORKOUT
Warm-up for 8-10 minutes however you prefer; stretch
Set 1 (if you’re running, do it at the 25% mark of your run)
- 15 squats
- 10 push ups
- 20 alternating lunges (right-left = 2 reps)
- 10 sit ups
- Repeat twice (yes, the whole thing!)
- Rest 2 minutes
Set 2 (throw it in at your halfway point)
- 20 step-ups onto a bench or high step (10 per side, then switch)
- 50 jumping jacks
- 10 dips on a bench
- 50 high knees (right-left equals 2 reps)
- (you knew it was coming) 10 burpees
- Repeat twice (you can do it!)
- Rest 2 minutes
Set 3 (at the end of your run)
- Hold a plank for 1 minute (forearms)
- 30 crunches with knees tucked in toward your chest
- Hold one more plank for as long as you can!
- STRETCH for a good 5-10 minutes
- Shower, I can smell you from here!
You can modify or substitute if a move feels too challenging or uncomfortable. Remember to let your heart rate go down a bit before you start each set. Have fun with it and flood Annie’s inbox with your sweaty workout photos!
Seriously….send me the photos. It’s really nice to know that I’m not the only one who is really sweaty after these shennanigans.