ProspeRun WOD 12/26/2024: 30-Minute Workout

Finish Strong: A 30-Minute Full-Body Run-Inspired Workout

The holidays are winding down, and there’s no better way to keep the energy high than a 30-minute workout designed to ignite your body and mind. Whether you’re at home, in the gym, or at your favorite running spot, this session will help you reconnect with your goals and end the year strong.

Warm-Up: Dynamic Mobility (5 Minutes)

Prepare your muscles and joints for movement with these dynamic exercises:

1. High Knees (30 seconds) – Drive your knees up while pumping your arms.

2. Walking Lunges with a Twist (1 minute) – Step forward into a lunge, twist your torso toward your front leg, and repeat on the other side.

3. Leg Swings (1 minute per leg) – Hold onto a stable surface and swing one leg forward and backward, then side to side.

4. Arm Circles (30 seconds forward, 30 seconds backward) – Loosen up those shoulders.

Main Workout: Power Intervals (20 Minutes)

Set 1: Running Intervals (10 Minutes)

• 1 Minute Sprint or Fast Run: Push your pace to 70-80% of your max effort.

• 1 Minute Walk or Jog: Recover at an easy pace.

• Repeat for 5 rounds.

Note: If you’re indoors, replace the running intervals with high knees or jump rope for 1 minute.

Set 2: Strength Circuit (10 Minutes)

Perform 2 rounds of the following exercises with no rest between movements: Rest for 3 minites after a round

1. Squat Jumps (12 reps) – Explode upward from a squat position, landing softly.

2. Push-Ups (12 reps) – Modify as needed by dropping to your knees.

3. Plank with Shoulder Taps (12 taps per side) – Maintain a solid plank while alternating shoulder taps.

4. Lunge Pulses (12 reps per leg) – Hold the bottom of a lunge and pulse slightly up and down.

Cool Down: Stretch & Reflect (5 Minutes)

End with these stretches to cool down and reflect on the day’s effort:

1. Hamstring Stretch (1 minute per leg) – Reach for your toes while keeping your back straight.

2. Hip Flexor Stretch (1 minute per side) – Step into a lunge and sink your hips forward.

3. Cat-Cow Stretch (1 minute) – Flow between arching your back (cow) and rounding it (cat).

4. Child’s Pose (1 minute) – Sit back on your heels and stretch your arms forward, breathing deeply.

Why This Workout Matters

This 30-minute workout combines running-inspired cardio with strength training to boost your endurance, power, and mobility. It’s a perfect way to stay active, strengthen your body, and keep the momentum going toward your running goals.

Let us know how you feel after this session by tagging @ProspeRunning in your posts and sharing your progress. Remember, every step forward is a step toward prosperity!

ProspeRun – Connecting Every Step to a Higher Purpose. - Gio