SPEED RACER
WORKOUT BY: Julian Reynolds, former US national champion, track and field; Pan-American gold medalist
HOW TO: Warm up with a light jog and some light stretching. Run each interval for 1 minute, taking 2 minutes to recover between each run. Repeat for 4 sets.
Mark your start with some kind of landmark (light pole, mailbox, water bottle). Run at 85 to 90% effort for 1 minute. Recover for 2 minutes.
Run for 1 minute back toward the start at the same intensity. Your goal is to get back to where you began in the given time.
During your recovery period, make your way back to your original start. This will always be your starting mark. Repeat for a total of 4 sets there and back, then cool down and stretch.
BEACH PARTY
WORKOUT BY: Trent Bender, trainer
HOW TO: Do the exercises in the order given, completing as many circuits as you have time for. (Aim for at least 3.)
Burpee (10x)
Air Squat (20x)
Walking Lunge (80 feet)
Bear Crawl (80 feet)
Plank (1–2 min.)
HIIT THE STAIRS
WORKOUT BY: Kathryn Connors, trainer
HOW TO: Find a set of stairs (ideally 2 to 3 flights) and a flat surface. Warm up before getting into the main workout, doing as many rounds as possible (AMRAP). Finish with the cooldown.
WARM-UP (3 MIN)
Do each exercise for 30 seconds.
Jumping Jack
Walkout: Hinge forward from hips, placing hands on ground; walk your hands out to a full plank; walk hands back to feet.
Plank Lunge: From plank, bring right foot outside right hand; rotate chest to the right, lifting left arm toward sky. Return to plank and repeat on opposite side. Repeat for time.
Reverse Lunge (30 sec. per leg)
High Knee
