Week 3: Day 1
“Here’s the powerful part: there are many different ways to address the same underlying motive. One person might learn to reduce stress by smoking a cigarette. Another person learns to ease their anxiety by going for a run. Your current habits are not necessarily the best way to solve the problems you face; they are just the methods you learned to use. Once you associate a solution with the problem you need to solve, you keep coming back to it.”― James Clear, Atomic HabitsTo-Do List & Workouts
-Start the day off with 10 deep breaths
-Create a daily checklist of tasks
-Look in the mirror and thank yourself for something
-Complete your daily goal to assist with habit building
Cardio
30-40 Minute Run, Run/Walk, or Walk
Warmup
10 min easy-paced run or walk
Push
10-20 min slightly faster than easy-pace (or run vs. walk, or fast walk vs. walk)
Cool Down
10 min easy-pace run or walk for cool down
Strength
Workout Notes
What is your goal?
If your goal is to become stronger, complete the strength workout prior to the cardio. If your goal is to become a better runner, complete the cardio portion of this workout first.
Don’t feel comfortable running?
Whether you are working to run for longer periods of time or just prefer to walk, these workouts are beneficial for you either way.
When walking, and the schedule calls for a “push pace”, work to bring your heart rate up by walking faster and pumping your arms. It’s always important to keep this in mind!
Recommended Equipment
Yoga mat.
A yoga or floor mat is preferable for comfort.
