Weeks 1-3 Created by Mark Beier, Personal Training Manager from Crunch, Chicago
RESISTANCE Weeks 1-3 Warm Up: Each Resistance Training Session should begin with a proper warm-up to ensure the body’s core temperature is slightly elevated, to decrease the risk of injury, and increase the benefits of resistance training. Here is a simple and effective way to warm up your body: Perform three sets of the following warm-up exercises with no rest in between sets. Perform each exercise for 30 seconds. • Running high knees • Running kick-butt • Jumping lunges Resistance Program: Perform two circuits of the following strength exercises and take a one-minute rest between each exercise. Rest for three minutes in between each circuit. 1. Push-ups with oblique trunk twists 2. Single-leg bent over rear delt flys 3. Walking lunge with medicine ball trunk twists 4. Spider man crawls 5. Squat to shoulder press 6. Single-arm row in push-up position 7. Single-leg touchdowns 8. Side to side roll with jackknife 15 10 each leg 10 each leg 20 12 12 each side 10 each leg 10 jackknifes

Push-Ups with Oblique Trunk Twists • Assume standard push-up position with hands placed on the floor far enough away from your sides to allow a 45 degree angle of your elbows and at your chest. • Perform 20 push-ups. In between each push-up bring your right knee to your left arm, followed by yourleft knee to your right arm.

• Perform 10 times on each leg. Walking Lunge with Medicine Ball Trunk Twists • Grab a moderately weighted medicine ball • Begin the walking lunge by extending your right foot out in front of you and begin to bend both knees.Single-Leg Bent Over Rear Delt Flys • Balance on one leg and bend over at your waist at about a 45 degree angle to the floor. • Using moderately weighted dumbbells extend arms out to your side until your arms form a T with your body. • Perform this exercise 10 times on each leg. The knee of the forward leg should be bent at 90 degrees and the knee of the back leg can be bent at 45 degrees. • Lean forward at your waist slightly to put more emphasis on your glutes and perform a trunk twist. . twisting toward the side of the forward leg. Keeping your abs engaged to support your lower back extend the leg that is off the ground behind you and slightly bend that knee. • Pick the back leg up off the ground and step through and repeat with the left leg.

Keep abs engaged throughout the movement. Squat to Shoulder Press • Using moderately weighted dumbbells. . • Bring the dumbbells back down to your side and repeat the movement. Then. Single-Arm Row in Push-Up Position • Start in push-up position but spread feet wider than shoulder distance apart. trying to keep your hips flat to the floor. Keep very low to the ground • To perform the crawl. On the way up from your squat position. perform a squat with the dumbbells at your side. • Perform 20 repetitions. first get into a push-up position. perform a bicep curl and complete the movement with a shoulder press above the head. This will extend your left side out and contract your right side. perform single-arm rows. bring your right knee to your right elbow and extend your left hand in front of you as far as you can reach. • Perform 12 repetitions each side. • Perform 12 repetitions.Spider Man Crawls • To get into the starting position. move your left foot up to where your left knee meets your left elbow. • Using a moderately weighted dumbbell. at the same time. pick up your right hand and extend it out in front of you as far as possible.

. • Perform 10 times. Side to Side Roll With Jackknife • Start by lying flat on your stomach arms extended out in front of you in superman position. • Roll to the right and onto your back. perform a jackknife sit-up and return to your back. roll to your left and onto your back and perform the jackknife again. • Using the opposite arm of the leg you are standing on. reach down and touch your foot. Extend the leg that is off the ground out behind you while trying to keep hips parallel to the ground. Bend the knee of the leg you are standing on slightly.Single-Leg Touchdowns • Begin by standing on one leg. • Perform 10 times on each leg.

Interval Training: (i) Interval training days are used to increase the speed at which you will be able to perform your volume runs as the program progresses. Perform these short bursts until you reach your schedule volume listed below. If you are not wearing a heart rate monitor then you can determine your level of exertion by doing a talk test. If you are not wearing a heart rate monitor. slow down and return to your Volume Day pace. you should not be able to hold a conversation during this period. you should have only a very slight difficulty holding a conversation during the entire run. If running at the appropriate rate.ENDURANCE Weeks 1-3 The Endurance program is designed to help you run faster and farther by increasing volume and intensitythrough alternating days of training.5m (v) 3m (v) 4. Run at your Volume Day pace for three minutes and repeat the short burst. Monday Beginner Intermediate Advanced 1m (v) 2m (v) 3m (v) Tuesday rest rest rest Wednesday Thursday 1m (i) 2m (i) 3m (i) rest rest rest Friday 1. Throughout the distance specified below. These days are used to build your endurance. During these bursts you should be running at 75%-85% of your maximum heart rate. keep your pace so that you maintain 60% of your maximum heart rate during the entire run. start out at the same pace as your Volume run days. If you’re wearing a heart rate monitor.5 (v) Saturday rest 3m (v) 5m (v) Sunday rest rest rest . Depending on your level. On these runs. Volume Training: (v) On volume training days you will simply be logging miles. Advanced: Begin at this level if you have been doing cardiovascular training as part of your normal routine and are running at least 12 miles a week. After one minute. there are a number of short bursts of speed held for one minute at a time. you will run three to four times a week. Beginner: Begin at this level if you play recreational sports but do not perform any type of endurance training on a regular basis. Intermediate: Begin at this level if you have been performing cardiovascular training intermittently throughout your normal training routine. To begin at this level you should be running at least six miles a week.

Reaching shoulder stretch while kneeling 20 seconds each leg 20 seconds each leg 20 seconds each leg 20 seconds each leg 20 seconds each arm 20 seconds each arm Abductor/Outer Leg Stretch • Standing on both legs. Perform entire circuit twice.FLEXIBILITY Weeks 1-3 Perform the Flexibility routine after each of your Resistance and Endurance workouts. 1. Hold each stretch for the suggested times. Straighten legs but keeping knees slightly bent. Abductor/outer leg 2. Kneeling chest stretch with stability ball 6.. • Repeat stretch with your left leg. • You should be able to push your right hip out to your right and feel the stretch on the outside of the right leg. • Bend at your waist and reach both hands toward your right foot. Wall calf stretch 5. Keep your back straight and do not round your shoulders. cross your left foot over your right. . Hamstring Stretch While Sitting on a Stability Ball • Sitting on a stability ball. Kneeling hip flexor/quadricep stretch 4. Hamstring stretch while sitting on a stability ball 3. Bend your upper-body over toward your left side and reach to the ground with both hands. extend both legs out in front of your body in a “V” formation. • Repeat this stretch to your left side and also to the middle.

Kneeling Hip Flexor/Quadricep Stretch (performed on a padded mat) • Kneel on a padded mat and extend your left foot out in front of you so that you’re kneeling on your right knee and your right foot is extended behind you. • Repeat this stretch on your left side. • Repeat this stretch on the left side. Bend over at the waist so that you are facing downward toward the mat. Place both hands on the wall at shoulder height and extend your right foot behind you about two feet. Continue to gradually push your chest to the floor until you feel a stretch through the outside of your right shoulder and tricep area. Bend the knee of your left leg. Lean your upper body toward the wall and try to keep the right foot that is extended behind you flat on the floor. Your left knee should be bent at a 90-degree angle and your left foot is flat on the floor. • Reach your right hand toward the ceiling and push your hips slightly forward without arching your lower back. Reaching Shoulder Stretch While Kneeling • Kneel on a mat and reach hands to the floor in front of you. • Slightly drop your right shoulder toward the mat and move your upper body toward the left so that your right arm pulls away from the stability ball just slightly. . Lean over at your waist so that your chest is close to the mat. Reach your right arm under your left arm. You should feel the stretch in your right arm and right chest. Wall Calf Stretch • Stand about one foot away from a wall. • Repeat this stretch on your left side. Contract your right glute to increase the stretch on the right hip flexor and right quadricep muscles. • Repeat with your left leg. leaning all the way down. the one that is closest to the wall. Kneeling Chest Stretch with Stability Ball • Kneel on a mat and place your right arm on a stability ball.