So Sore

The other day a coworker of mine said he had been reading my blog and wanted me to take him for a spin on the track. It was raining a little that next morning which made running conditions really nice. I gave him an option of two workouts that were honestly about the same difficulty. This is the one he chose (that we are both still sore from).

Two 300 meter sprints 75-80% max speed (3 min rest)
5 min rest
Two 200 meter sprints 75-80% max speed (3 min rest)
5 min rest
Two 100 meter sprints 80-90% max speed (3 min rest)

The goal is to run each set in the same amount of time. For example we ran both our 300's in about 47 seconds, our 200's in 34 seconds, and our 100's in a low 15.

We took about a 7-10 minute break then we started bounding. Bounding is a series of explosive jumping generally the idea is to be on the ground for the least amount of time as possible. There are all sorts of bounding exercises, but these are the ones we did. 

10 tuck jumps (land light and be off the ground again fast)
7 single leg tuck jumps (7 each leg)
5 standing broad jumps (land soft, reposition yourself, then jump again)
Do everything twice. 

Lastly we finished up the workout with 500 ab exercises of some sort. We did 50 crunches to warm up our abdominals and then did sets of 25 (various abs) until we reached 500. If you are not used to doing that many abs at a time then do less. 500 is a lot. 

This exercise is really focused on your quads, inner thighs, gluts (booty), and calves. 
For anyone who is unsure of the distances: 300 meters is 2 straights and a curve on the track, a 200 is one curve and one straight, a 100 is one straight. There are markings on the track that tell you where to begin, or at least there should be! Try this out if you are having trouble thinking of work outs to do and let me know how it goes!

Try something new. 

-Sonya