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Real People. Real Results.
Nashua, NH
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Run Walk Plus

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This is a bodyweight workout, meaning no extra equipment is required. Challenge yourself with a weight vest if you have one!

Warm Up

Foam Roll

Use the foam roller and lacrosse ball to prepare your muscles for this workout. Do this for 8 minutes.

Static and Dynamic Warmup

  1. 20 Leg Swings
  2. 8 Knee Drives (left, right, center)
  3. 10 Sumo squats with arms
  4. 5 Knee pull to forward lunge (each leg)
  5. 5 Lateral lunges
  6. 5 Lunge to hamstring stretch (both legs)
  7. 8 Shoulder circles
  8. 8 Frankensteins (each leg)
  9. 40 Skips
  10. 40 High Knees
  11. 40 Butt Kicks

The Workout

Follow these directions for the exercises listed below:

  1. Run or walk for 5 minutes
  2. Stop and do:
    1. 10 Burpees
    2. 10 Squats
    3. 10 Pushups
  3. Repeat for 30 minutes or 6 rounds

Don't forget the Challenge of the Day!

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