BeWOW: Do-It-Yourself Cross-Training Run

Did you come out for the Be Well Philly Cross-Training Run with Unite Fitness and Philadelphia Runner last week? We had an absolute blast running through the city and stopping along the way to do some conditioning work.

This week’s workout is just like the Be Well Philly Cross-Training Run, except you can do it at your own pace. It makes the most out of your sweat time by combining cardio and strength. Plus, you’ll get to enjoy the lovely fall weather that’s in store for our region this week.

Here’s what you’re going to do …

BeWOW: Do-It-Yourself Cross-Training Run

Start out by jogging for 10 minutes as a warm-up. Then, every five minutes after that, stop and do a mini circuit workout. Do 20 reps of three exercises as outlined below, then keep running! Here’s a breakdown of some exercises to do during your run. Repeat them as many times as you want, depending on how long you end up running.

Circuit #1
Squats
Push-ups
Plank (hold for one minute)

Circuit #2
Lunges
Crunches
Ski jumpers

Circuit #3
Burpees
Ab twists
Dips

Explanation of exercises
*Click the links below for video how-tos.

Squat: Stand with your feet just a bit wider than shoulder widt and your toes slightly turned outward. Keeping your weight in your heels, bending at the knees and lower until your quads are parallel to the floor. Keep your back as upright as possible. Straighten legs and come back to the starting position.

Push-up: Start lying face down with your chest on the floor, with hands facing forward and palms down in line with your shoulders; elbows should be pointing back. Push up until arms are extended (the inside of the elbow should be facing forward) and drop back down.

Plank: Get in push-up position, resting on your elbows; keep back, hips, and legs in a straight line. Hold.

Lunge: With hands on hips, step forward with your right foot. Drop your left knee down to the floor, until your right knee forms a 45 degree angle. Straighten both legs then drop again. Repeat with left leg in front.

Crunches: Get in sit-up position, with knees bent and hands behind the head. Without pulling the neck, squeeze your abs and sit halfway up. Hold for a beat, and return to starting position.

Ski jumpers: Start in a skier’s stance (like a squat, but bent forward at the waist slightly). Using your arms for momentum, jump up and to the left, landing on both feet. Jump to the right. Repeat.

Burpees: Just like an up-down in football. Put your hands on the ground, jump your feet out behind you so you’re in push-up position, hit your chest to the ground, and bring your feet back in, stand up.

Ab twists: Sit on the ground with knees bent, feet flat on the floor. Lean back, lift your feet, and twist your torso side to side tapping the ground on either side, using your abs to twist.

Tricep dips: Sit on a bench with your hands gripping the edge, fingers forward. Scoot your butt off the edge and walk your feet out a few steps. Drop your body and bend your elbows until they’re at 90 degrees. Push yourself back up until your arms are extended all the way.

>> Did you complete this week’s BeWOW? Tell us how you did in the comments! Or, feel free to tweet at us about it using the hashtag #BeWOW. Check out all the BeWOW workouts here.

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Audrey McKenna Hasse is the owner of A.M.Fit, a personal training and healthy consultation business on the Main Line. You’ll find her workouts every Monday right here on Be Well Philly.

Photo: Shutterstock