Tweak: Add Jump
Lunge forward with your left leg. Swinging your arms, jump up and switch legs to land in a right lunge. Jump and return to the left-leg-forward lunge. Do three sets of 15 reps.
Tweak: Lift One Leg
Stand with arms out in front of you. Extend your right leg in front of you and slowly lower yourself into a squat position. Pause, then slowly push yourself up to standing. Do this exercise in front of a mirror, checking that your knee doesn't turn inward. Do 15 reps and switch legs. Do three sets of 15 reps on each leg.
Time to Change?Three signs you need to switch things up:
- Low Pulse: Chart your maximum heart rate for every workout. "If it's getting lower at peak levels, it's time to switch it up," says Silverman.
- Fresh Muscles: When you no longer experience delayed onset of muscle soreness, your workout isn't hard enough. "That feeling of soreness indicates challenge."
- No Sweat: While sweat isn't the most accurate indicator of an effective work-out, if you're walking away with dry pits and forehead, "it's time to advance your routine."
Photographs by Mitch Mandel
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