Ahhhhh….recovery!  My body was in serious need of a recovery workout this week. I’ve been pushing myself hard, and I can tell that my body is tired.  Today’s workout is great whether you need to make it a recovery day or whether you are ready to go all out.  You’ll need your running shoes and a clock.  Get ready…we’ve got Wonderful Ones coming at you.

Wonderful Ones

If you need a recovery workout, you should approach this one with the mentality that the goal is simply move during the work period.  Use the runs as a way to loosen up your legs…this means you should jog, not go for an all out quick run.  

If you are fresh and ready to go, pick up your speed on the runs.  Then, go as hard as you can during each minute of strength workout.  You can also add in weights or harder exercises to crank the intensity up a notch. 

You really are limitless when it comes to options with this workout.  You can do a tempo or interval run instead of a straight mile, you can jog, you can change the exercises, and you can add or take away exercises.  

1 Mile Run

Strength Circuit

  • 1:00 Chest to Floor Push ups
  • 1:00 Prisoner Squats
  • 1:00 Sit ups
  • 1:00 Burpees
  • 1:00 Speed Lunges
  • 1:00 Plank
  • 1:00 Dive Bombers or Supermans
  • 1:00 Rest
  • Repeat

1 Mile Run

Get It Done

Set your excuses aside and just get this workout done.  You will be glad that you did.  We’d love for you to come join us for an entire week of workouts for FREE.  We won’t hassle you, we will only encourage you.  Click here to give FOF a try!

I hope you like this one as much as I did!  ~KP

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