Lunges
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.
More: 5 Core Exercises That Increase Running Efficiency
Squats
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.
More: Improve Running Performance with CrossFit
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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