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Heres what you oughta know toget started.
Katie Thompson
Youre at Week 8, and its a big one.
And we want you to feel good tackling your goal!
To cap off this session, try a brief grounding exercise.
Katie Thompson
If youre on a treadmill, feel free to wait until you step outside.
(back to top)
Todays a rest day with an option foran active recovery routine.
Butresearchalso shows that, in the right circumstances, music can calm your stress response.
Katie Thompson
Aim to link your breath and your movements to further chill and center yourself.
Get ready to lifta little heavier!
Today is your fourth and final time through phase 2 of the strength program.
Katie Thompson
Of course, we know you might not have every weight on hand.
If you dont have a heavier load available, try another way to make the moves more difficult.
These include slowing down each rep or holding a brief pause at the most challenging part of the movement.
Katie Thompson
What you need:A pair of dumbbells, a bench or step, and a mat for comfort.
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.
Katie Thompson
Your bicepsthe small muscles along the fronts of your upper armscome in to assist.
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!
Katie Thompson
If you find this move too challenging, repeat the side plank from Weeks 14 instead.
This plyometric exercise helps build balance, power, and explosiveness.
As usual, your second run/walk of the week is the same as the first.
Katie Thompson
After yourwarm-up, youll walk 1.5 minutes, then run 3.5 minutes, four times through.
To gear up for your two 10-minute running blocks (!!)
tomorrow, may we suggest you revisit your playlists to verify youve got one with the feel-good vibes flowing?
Also, recall the mantras you tried out in Week 4.
Is there one that worked particularly well that youd like to bring back?
In between, youll have five whole minutes of walking to regroup.
For your walking efforts, aim to keep that level between 23.
Recall that pace isnt the goalits all about getting the time on your feet and improving your endurance.
Youre ready for this!
After yesterdays big effort, youre taking today easy!
One fun way to show your body a little extra TLC?
Shake up your normal breakfast, turning your regular ol morning meal into something just that much more exciting.
Great for fuel, yes, but we admit it can feel a little stodgy after a while.
Photography: Katie Thompson.
Wardrobe styling: Kathleen Thomas.
Hair: Walton Nunez.
Makeup: Miranda Richards.
