LOG RUNNER
Category: H.I.T
One of the nice things about outdoor exercise is being able to use features in the natural environment. Logs are perfect for this workout but so are benches, low walls (<30cm high) or stairs.
The only equipment required for this workout are skipping ropes and resistance bands; which means it can be done anywhere – run with the group to an area close by (1km to 2km) that has a feature that can be used. The workout has three, 10 minute segments. Round 1 focuses on pushing movements, round 2 on pulling, round 3 on core (shoulder, hips and lower back). Superset each exercise in the set with 60s of running or skipping.
The run in between exercises in sets 1 and 3 is not a recovery run – encourage the participants to work hard (85% to 90%) for the full 10 minute round. Vary the distance of the run for each participant based on fitness level so it lasts 60s. That way everyone starts and finishes each exercise at the same time. Alternatively choose a point some distance away and get everyone to run towards it. After 30s, the whole group will stop, turn around and run back.
