Workout of the Day

If you want to challenge yourself today, try this workout. You do not need a track just a place that you can run a distance between 50 and a 100 meters.

Here are the details of the workout:

  1. Dynamic warm ups.
  2. Circuit consists of nine stations. 20 seconds or 20 reps of each exercise.
  3. Sprint 85-90% effort 50 – 100 meters between each station:
    • Windmills (Make sure your upper body is coming up in between touching each foot)
  • Leg Kicks (Hard to explain but think about kicking your leg in the air and clapping your hands underneath that leg when it is parallel to the ground. hop as you switch legs)
    • 50 – 100 meters
    • Shaq Attacks (Quick jumps in the air as if you are going up and down for a rebound. Do        not settle between jumps but go right back up in the air as quickly as possible.)
    • 50 – 100 meters

90 second rest

  • Jumping Jacks
    • 50 – 100 meters
    • Butt Kicks (In place running, heel to butt as quick as you can)
    • 50 – 100 meters
    • Quick Steps (10m moving feet as quickly as possible, like the speed ladder.
    • 50 – 100 meters

90 second rest

  • High Knees (In place, but keep your back straight)
    • 50 – 100 meters
    • Do the Twist (I compare this to skiing moguls. Start standing erect with your feet pointing to the right and your shoulders, arms, and hands to the left. Quickly switch directions back and forth.
    • 50 – 100 meters
    • Burpees (also known as squat thrusts)
    • 50 – 100 meters
    • 90 second rest
  • 3-minute walking
  • REPEAT 1 or 2 more times.

Watch the video of the Oregon Workout

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