Workout 4

Today’s workout employs one of the oldest fitness movements in the book–running!  Guaranteed to get your blood moving and take your respiratory system to a new level.  🙂

This workout will be 3 rounds for time of:

  • run 200 meters
  • 15 good-mornings at 45 pounds
  • 15 squats at 45 pounds

Plan your run either in a circle or as a down-and-back so that you’ll have your equipment available.

To do a good-morning, place the barbell on your back as you would for a squat.  Keeping your back neutral, bend over at the waist as if you’re bowing to a foreign diplomat, then return to your starting position.

Once you’ve completed the good mornings, move right into your squats.  Hold the bar on your back with your hands on the bar, thumbs on top, not wrapped around the bar.  Your elbows should be back and up, allowing the bar to rest on the back of your shoulders and across your shoulder blades.  You feet should be a little wider than shoulder width apart and pointed out slightly.  Squat down while sticking your butt far back.  Continue down until the crease of you hip dips below the top of your knee, while keeping your knees out–in line with your toes.  Keep your hamstrings tight throughout the movement, and lift back up to the starting position.

If you don’t have a barbell, you can use a broomstick to practice these movements at a lighter weight.  If the squats are too easy with the broomstick, you can use a heavy object held on your chest throughout the movement.  Just be sure to keep your back in a neutral position for the duration of the lift.

Keep those results coming–you’re really moving now!


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