each exercise is done as 20 seconds on/10seconds rest until you hit 4min. After each exercise I take an extra minute rest.
Ex. #1- kettle bell squats
Ex. #2- start in a push up position- do 1 push up- walk with your hands & feet- 3 "steps" to the left- 1 push up- 3 steps to the right- 1push up.
Ex. #3- Ab exercise of your choice (I alternated between reverse crunches and leg splits)
Ex. #4- caterpillar push ups (start standing- bend over- walk hands out to push up position- do 1 push up with right leg raised- 1 push up with left leg raised- walk hands back up to standing position)
Ex. #5- alternating lunges (1 forward, 1 backward)
Today was beautiful fall weather, so I opted for a run. I have been battling an IT band injury since March (persistent little bugger!), so I have to be creative with my run workouts. I went to the UW arboretum and ran an out & back (total of 6 miles). I ran the 6 miles alternating between 5 minutes of fast running and 2 minutes of brisk walking. It actually ended up being a great workout!