Hi Everyone!

I have a new workout for you today! Today’s workout is quick. One round takes 12 minutes and you can repeat it 1-4X. In this workout I used one dumbbell. If you don’t have a dumbbell you can do the exercises with body weight, or use something from around the house to add some resistance.

I completed one round of this workout, and paired it with a 6 mile run outside. During my run I incorporated 4 20-second sprints to help improve my speed. The rest of the run was done at a comfortable pace.

I un-expectedly signed up to run the Pittsburgh Half Marathon this weekend. Two of my friends are running it, and I am going to run with them. It will be my friend Nicole’s first time running a Half. I want to help pace her to her goal time.

I wouldn’t typically recommend signing up for a Half Marathon with such short notice. I know that I have the training & fitness base to run this race without risking injury. This will be my third Half Marathon. I will not be “racing” or going for a PR this time, but moving a comfortable pace the entire time.

I hope you enjoy the workout!

Melissa

Repeat 1-4X

1. Curtsy Lunge with Calf Raise-Right
2. Curtsy Lunge with Calf Raise-Left
3. Lunge Kick-Right
4. Lunge Kick-Left
5. Glute Bridge to Calf Raise
6. Lunge Jump Twist
7. Walk the Plank Pushup
8. Angel Abs
9. Toe Touch Plank Reach-Right
10. Toe Touch Plank Reach-Left
11. Camel Reach
12. Dive Bomber