23MAY2020 – MAKOWODs

By: Mako Athletics

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#MAKOWODSGREATAGAIN

Makowods-Home Edition 3 HOME WORKOUTS OPTIONS: Bodyweight Only – for those with no equipment
Limited Equipment – for those with a Jump Rope, Dumbbell, Kettlebell, or Medicine Ball
Home Gym – for those with access to most equipment.

running technique

FOLLOW THIS SKILL-BASED WARM-UP

TO IMPROVE YOUR RUNNING!

WARM-UP:

Core:
2 Rounds:
10 Glute Bridges
10 Hollow Rocks Move:
Samson Lunges
Scoops
High Knees
Side Shuffle Skill:
Single-Leg Pulls In Place
Hop To
Hop Down
Figure- 4 lean and fall Workout-Of-The-Day-W2

INTRO RUNNING

INTRO RUNNING

15-20 minutes
300m Jog
100m Walk

running capacity

RUNNING CAPACITY

1 mile Run
(Work:Rest 1:1)
800m Run
(W:R 1:1)
400m Run
(W:R 1:1)
200m Run
– Rest 5 minutes
x 2 Rounds

*The second round should be faster than the first

cool down

Cool Down 

400m Walk

Shark bites

RECOMMENDATIONS FROM OUR PROFESSIONAL TEAM FOCUSED AROUND OUR 5 HEALTH FACTORS TO THRIVE: EAT, SLEEP, MOVE, THINK, CONNECT!

MOVE

Top 6 Tips On How To Run Without Getting Tired!

By: Global Triathlon Network

There is no escaping the fact that running is a tiring business, but that’s also what makes it such a brilliant way to keep yourself fit, healthy, and for some, an excellent way for managing weight. It can also be incredibly fun. So, we’re going to be share 6 top tips to help you run without getting tired!

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