<link href="css/idGeneratedStyles.css" rel="stylesheet" type="text/css"/> <meta content="urn:uuid:d7189d33-8dc8-42da-92c8-c7a0fb15ec22" name="Adept.expected.resource"/> </head> <body> <div id="ch64"> <p class="WORKOUT-A"><span class="CharOverride-3">#53<br/>Track Leg and Core Workout</span></p> <p class="WORKOUT-TL">¼ mile warm-up/stretch</p> <p class="WORKOUT-TL-linespace"><span class="BLACK-condensed CharOverride-3">Repeat 12 times</span></p> <p class="WORKOUT-TL">¼ mile at goal mile pace (for example: 6-minute mile = ¼ mile in 90 seconds)</p> <p class="WORKOUT-TL">Pick 1 leg exercise plus 1 ab exercise in between each ¼ mile: 1 minute each</p> <p class="WORKOUT-TL-linespace"><span class="BLACK-condensed CharOverride-3">Bring Weights to Track</span></p> <p class="WORKOUT-TL">Kettlebell Cleans – 1 minute</p> <p class="WORKOUT-TL">Kettlebell Goblet Squats – 1 minute</p> <p class="WORKOUT-TL">Dumbbell Thrusters – 1 minute</p> <p class="WORKOUT-TL">Squats – 1 minute</p> <p class="WORKOUT-TL">Lunges – 1 minute (30 seconds/leg)</p> <p class="WORKOUT-TL-linespace">1 minute of core: Sit-Ups, Crunches, Plank Pose, Flutterkicks, Leg Levers</p> <p class="WORKOUT-TL-linespace"><span class="BLACK-condensed CharOverride-3">Swim Cool-Down</span></p> <p class="WORKOUT-TL">1000 meters with fins</p> </div> </body> </html>