Heres what you’re gonna wanna know toget started.
Youve got an entire month of workouts in the bank.
A nice side benefit?
Katie Thompson
It allows you to reflect on your progress.
Build on those victories to keep your self-talk positive.
Your future self will thank you during your next workout!
Katie Thompson
Lets take the next step in lifting!
Several more exercises are now single-legfor example, a lunge instead of a squat.
Other moves progress to a slightly more difficult version.
Katie Thompson
For instance, youll now elevate your front foot while doing a calf raise.
The idea here is progressive overloadcontinually increasing the challenge over time so you get stronger.
What you need:A pair of dumbbells, a bench or step, and a mat for comfort.
Katie Thompson
The reverse lunge works your quads and glutes, and helps with single-sided strength as well.
This classic compound exercise primarily works your back muscles, which is important for proper running form.
Your bicepsthe small muscles along the fronts of your upper armscome in to assist.
Katie Thompson
This progression of the single-leg calf raise helps you keep building strength in these important lower-leg muscles.
This isometric exercise is an obliques burner!
If you find this move too challenging, repeat the side plank from Weeks 14 instead.
Katie Thompson
This plyometric exercise helps build balance, power, and explosiveness.
Switch up the treadmill youre using at the gym.
If youve been a devotee to one of ourwarm-ups, show the other some love!
Katie Thompson
Sometimes, even a small shift can add some new energy to your routine.
Its the rest day before your longer walk/run!
This mindfulness exercise calms your mind and offers a chance to check in on how youre feeling.
Katie Thompson
Tomorrow well take this brain exercise on the move for even more insights.
Its time for your longest effort this week!
Move from your toes through your legs, midsection, arms, shoulders, and head.
Take in the feeling of your arms swinging and your breath moving through you.
We hope you enjoyed this cutback week!
If you have a few quiet moments, do one more body scan today.
Notice if anything feels different after your longer workout.
Photography: Katie Thompson.
Wardrobe styling: Kathleen Thomas.
Hair: Walton Nunez.
Makeup: Miranda Richards.
