1/14 Th : Work-to-Run Ratio

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Timer Duration: 50:05 Rollover intervals for more details.

Exercises:
  • Jog
  • Walk Outs
  • Cat Cow
  • Hip Mobility
  • Skips
  • Shuffles
  • High Knees
  • Carioca
  • A Skips
  • B Skips
  • Runner's Stretch
  • Down Dog
  • Pigeon
  • Leg Catchers
  • Knee Hug - Cross Body
  • Soldiers
  • Reverse Flys
  • Run (jump Rope, Step Jacks)
  • Rows (renegade Rows)
  • Push-ups
  • Supermans
  • Hip Bridge Flies
  • Goblet Squats
  • Run (jump Rope, Mcs)
  • Jump Lunges
  • Run (jumper Rope, Mcs)
  • Squat Jacks
  • Tuck Jumps (squat Toe Raise)
  • Chair Sit
  • Super Burpee (squat Curl Press)
  • Run (punches, Bikes)
  • W Burpee Pu (squat Curl Press)
  • W Burpee (squat Curl Press)
  • W Sprawls (squat Curl Press)
  • Sprawls (squat Curl Press)
  • Plank
  • Child's Pose
  • Reach Through
  • Hip Flexor
  • Jog 0:30
  • Walk-outs 0:40
  • Cat Cow 0:20
  • Hip Mobility 0:40
  • Warmup 0:10
  • Skips 1:00
  • Rest 0:10
  • Shuffles 1:00
  • Rest 0:10
  • High Knees 1:00
  • Rest 0:10
  • Carioca 1:00
  • Rest 0:10
  • A Skips 1:00
  • Rest 0:10
  • B Skips 1:00
  • Stretches 5 min 0:10
  • Runners Stretch 0:40
  • transition 0:05
  • Down Dog 0:20
  • transition 0:05
  • Pigeon 0:40
  • transition 0:05
  • Leg Catchers 0:30
  • transition 0:05
  • Knee Hug - Cross Body 0:30
  • transition 0:05
  • Soldiers 0:30
  • Rest 0:20
  • Reverse Flys 1:00
  • Rest 0:10
  • Run (Jump Rope, Step Jacks) 1:00
  • Rest 0:10
  • Rows (Renegade Rows) 1:00
  • Rest 0:10
  • Run (Jump Rope, Step Jacks) 1:00
  • Rest 0:10
  • Push Ups 1:00
  • Rest 0:10
  • Run (Jump Rope, Step Jacks) 1:00
  • Rest 0:10
  • Supermans 1:00
  • Rest 0:10
  • Run (Jump Rope, Step Jacks) 1:00
  • Rest 0:10
  • Hip Bridge Flies 1:00
  • Rest 0:10
  • Run (Jump Rope, Step Jacks) 1:00
  • Rest 0:20
  • Goblet Squats 1:00
  • Rest 0:10
  • Run (Jump Rope, MCs) 1:00
  • Rest 0:10
  • Jump Lunges 1:00
  • Rest 0:10
  • Run (Jumper Rope, MCs) 1:00
  • Rest 0:10
  • Squat Jacks 1:00
  • Rest 0:10
  • Run (Jump Rope, MCs) 1:00
  • Rest 0:10
  • Tuck Jumps (squat Toe Raise) 1:00
  • Rest 0:10
  • Run (Jump Rope, MCs) 1:00
  • Rest 0:10
  • Chair Sit 1:00
  • Rest 0:10
  • Run (Jump Rope, MCs) 1:00
  • Rest 0:20
  • Super Burpee (Squat Curl Press) 0:50
  • Rest 0:10
  • Run (Punches, Bikes) 1:00
  • Rest 0:10
  • W Burpee PU (Squat Curl Press) 0:50
  • Rest 0:10
  • Run (Punches, Bikes) 1:00
  • Rest 0:10
  • W Burpee (Squat Curl Press) 0:50
  • Rest 0:10
  • Run (Punches, Bikes) 1:00
  • Rest 0:10
  • W Sprawls (Squat Curl Press) 0:50
  • Rest 0:10
  • Run (Punches, Bikes) 1:00
  • Rest 0:10
  • Sprawls (Squat Curl Press) 0:50
  • Rest 0:10
  • Run (Punches, Bikes) 1:00
  • Rest 0:10
  • Plank 1:00
  • Child’s Pose 0:30
  • Reach Through 0:30
  • Hip Flexor 0:20