4. kneeling groin twist 5. lunge position arm circles 6. squat OR decline airbench Workout Then perform 10-45 minutes of light interval cardio. Try to keep your heart rate at about 60% of your max heart rate. Week Ten Workouts Strength Training Warmup 1. deep groin stretch 2. hip lift leg extensions 3. pigeon 4. modified core abdominals or core abdominals 5. lunge position arm circles 6. crouch pose 7. side sliding unders 8. supine calf & hamstring stretch 9. stretch or bows runner’s runner’s 10. Squat Circuit Workout (Repeat for 1-4 rounds total, resting 2-3 minutes between rounds.) 1. downward dog or roller coasters 2. side plank leg raises or stiff arms 3. bowing curls & presses 4. stationary lunges shoulder height 5. flutter kicks or kick boxer abs 6. sumo squats or sumo squat jumps Week 10 Cool Down: 1. standing windmill 2. standing quad stretch 3. standing at wall Cardio Warm Up 1. spread foot forward bend sequence 2. crouch pose 3. sumo squats 4. bows runner’s 5. lunge position arm circles
4. kneeling groin twist 5. lunge position arm circles 6. squat OR decline airbench Workout Then perform 10-45 minutes of light interval cardio. Try to keep your heart rate at about 60% of your max heart rate. Week Ten Workouts Strength Training Warmup 1. deep groin stretch 2. hip lift leg extensions 3. pigeon 4. modified core abdominals or core abdominals 5. lunge position arm circles 6. crouch pose 7. side sliding unders 8. supine calf & hamstring stretch 9. runner’s stretch or runner’s bows 10. Squat Circuit Workout (Repeat for 1-4 rounds total, resting 2-3 minutes between rounds.) 1. downward dog or roller coasters 2. side plank leg raises or stiff arms 3. bowing curls & presses 4. stationary lunges shoulder height 5. flutter kicks or kick boxer abs 6. sumo squats or sumo squat jumps Week 10 Cool Down: 1. standing windmill 2. standing quad stretch 3. standing at wall Cardio Warm Up 1. spread foot forward bend sequence 2. crouch pose 3. sumo squats 4. runner’s bows 5. lunge position arm circles