I'm not good at running, but I sure do enjoy it! Anyway, one of my favorite exercise combos is to go for an interval run and then finish it off at home with a little upper body/core strength session. Here's the formula ...
Do an interval run circuit. I use either 2 minutes of running followed by 2 minutes of fast walking or (if I'm more energetic) 3 minutes of running followed by 1 minute of walking.
Honestly, you can pick any time interval that works for you. If you're new to all this, perhaps you would be better off starting out with 1 minute of a moderate running pace followed by 2 minutes of a brisk walk.
I do 6-7 rounds, again, do what works for your body. After this, do a cooldown walk and finish it off at home with some weights.
For the strength part, I do a strength circuit of 40 seconds of work followed by 20 seconds of rest. I alternate between these exercises and usually repeat the series 3 to 4 times ...
Pushups
Dumbbell Rows
Situp/Crunches/or Hollow-body Holds (any of these work)
This last strength circuit will take you 9 to 12 minutes and it's a great way to get in some upper-body work after all that running. Enjoy!
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