Jump on the treadmill for a 30-minute hill pyramid (five-minute warm-up, 20 minutes of increasing inclines and 10 minutes of decreasing gradients). Then do one or two sets (about 10 minutes) of the following exercises:
With a chair below you, grab a pull-up bar with your hands roughly shoulder-width apart, palms facing you. Slowly lower yourself until your arms are nearly straight; pause, then pull yourself back up into the starting position. Use your chair between repetitions, when needed.
Lie with your mid-to-lower back on a stability ball, knees at a 90-degree angle, torso parallel to the floor and fingers laced behind your head. Crunch up, pause, then slowly curl back down.
Get into the press-up position with your hands on a stability ball. Bend your elbows and lower your chest, hold, then straighten your arms.
Stand with a stability ball between your lower back and a wall, then squat down as if you were sitting in a chair, letting the ball roll against your back as you slide down. Stop when your thighs are parallel to the floor, then slowly straighten your legs again.
On a stationary bike, stairclimber or elliptical trainer, do a five-minute warm-up. Then for the next 20 minutes, do 20- or 30-second bursts of high-intensity effort (alternating with 30 seconds of recovery); then cool down for five minutes. Follow that with two sets (10-15 repetitions each) of these three plyometric (explosive jumping) moves, which replicate hill running.
Stand in front of a low bench. Bend slightly forward at the waist, keeping your knees soft and your hands at your sides. Swing your arms back, lower your hips slightly, and jump up onto the bench, swinging your arms forward as you go. Try to land as lightly as you can. Pause briefly, step off the bench, and repeat.
Start as described above, this time on top of the bench. Now jump forwards and onto the floor. Pause briefly, then step back onto the bench, and repeat.
Stand with your feet together and hold your hands behind your head with your fingers laced and your elbows straight out. Step forward with your right foot, lowering your hips and balancing your weight between your feet. Now spring up vertically, quickly ‘scissoring’ your legs so that your left foot is in front and your right leg in back as you land. Hold, then spring up, and reverse your legs again.
|Five Commandments For the Time-Pressed|
We started out with 10 of these, but we know you’re short on time…|
I. Thou Shalt Know Thy Heart Rate (or Thou Shalt Not Trust The Machines)
II. Thou Shalt Know Thy Goals
III. Thou Shalt Remain Flexible
IV. Thou Shalt Hydrate
V. Thou Shalt Not Sacrifice Form
Here are the other sessions: