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 (10×)
> Air Squat (20×)
> 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
