Turkey Toss Week 4: Build Your Strengths
Already tired of running? We hope this is not the case, but in any case, this is a new challenge for you. We’re going to do a non-running mini strength workout. You can even work out indoors if you’re not already used to the cold weather .
The point is that you will do a ten minute workout focused on building strength. We’ll do this multiple choice. Perform one of the following actions:
- In Sworkit ( IOS / Android ), select Strength Workout, select Full Body, and set a timer for ten minutes.
- Choose a strength training session from Nike Training Club ( iOS / Android ) that suits your fitness level and the equipment available. For example, a workout for the abs and arms lasts 12 minutes, medium intensity and with dumbbells. Or (not) try the Bodyweight Only test at a high intensity. It’s listed as a five minute workout, but it took me almost fifteen and nearly died.
- Do any other 10-15 minute workout you like. Perhaps this is a kind of “warm-up” , or this 15-minute workout without equipment , or a round and a half of a seven-minute workout . You can even open your favorite YouTube workout channel and select a video.
We do this for several reasons. First, because it’s always good to work on strength. Another reason is that running works some muscles more than others, and a well-balanced strength training will help the rest of your body catch up. And third, the added benefit is that strength training and cardio training have a kind of synergy. If you can combine them in one workout, you will get even better cardio and also increase strength.
For this last reason, we have a bonus challenge . If you’re ready for it, do a 10-minute strength workout in the same workout as running . You can do a strength segment as a warm-up or insert it in the middle of a run (ten minutes jogging, ten minutes strength training, ten minutes running). It goes without saying that a run / strength combination is the perfect way to interrupt a treadmill run on a rainy day.
If the combo sounds overwhelming, don’t worry. Strength training itself is okay. Anyway, try to choose what you like! If you like it, see if you can incorporate two ten-minute workouts into your busy schedule every week.
As always, let us know how your week is going. We’re almost halfway to the turkey trot, so look back: are you more comfortable running? Find out the best routes in your area? Have you refined your post-workout snack recipe? Tell us about it. And if you enjoy sharing workout selfies, use the #lifehackerTTT tag on Nike + or wherever you end up.