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Take the LiveWell 360 April Fitness Challenge: Boost Your Cardio in Four Weeks!

  • LiveWell360 Staff
  • April 9, 2018
april fitness challenge running

It’s already April which means Spring is definitely here! We know we are super excited for warmer weather. Are you? Warmer weather means we can workout outside, yay!

Guess what we have for you this month?!

It’s another Fitness Challenge!!

Our fitness challenge of the month is all about getting running since the weather is getting warmer. Now is time to work on our running!

Throughout all our challenges in January, February, and March, we focused on strength. Now, we want to take what we learned in those challenges and combine them to focus on cardio!

This fitness challenge will happen over 4 weeks, and each week your reps will change, but the exercises will stay the same!

And the fun part:

As you finish each day of this challenge you will be stronger, healthier, and an even better runner!

Here is a great fitness challenge to keep you motivated in April!

Warm up:

The warm up is one of the most important parts of a workout. It gets your body warmed up and ready to move in a safe way!

Our warm up for this challenge is fun but challenging!

It will be a four-day challenge, which will include foam rolling, and circuit running!

All four weeks will consist of 4 days of endurance training!

Let’s get started start with week 1:

WEEK 1:

Warm up for Week 1 will include:

Foam Rolling- whole body holding for 10 seconds each place
Stretching- Full body stretch, including child’s pose, and cobra

Activation:

1 minute Plank
Don’t forget to repeat 3 times!

Running Training:

Running Circuits: Monday, Wednesday, Friday, and Sunday

Circuits:

1 minute of Running on incline 5% Speed 4.5
Rest for 45 seconds on incline 5% Speed 3.0

1 minute of Running on incline 5% Speed 5.0
Rest for 45 seconds on incline 5% Speed 3.5

1 minute of Running on incline 5% Speed 5.5
Rest for 45 seconds on incline 5% Speed 4.0

1 minute of Running on incline 5% Speed 6.0
Rest for 45 seconds on incline 5% Speed 4.5

Stretch: Take 15 minutes to stretch, breathing through each exercise.

*Always remember to end any workout with a stretch even if it’s only for a few minutes!

WEEK 2:

Warm up for Week 2 will include:

Foam Rolling- whole body holding for 10 seconds each place
Stretching- Full body stretch, including child’s pose, and cobra

Activation:

1 minute and a half Plank
Don’t forget to repeat 3 times!

Running Training:

Running Circuits: Monday, Wednesday, Friday, and Sunday

Circuits:

1 minute of Running on incline 5% Speed 5.0
Rest for 45 seconds on incline 5% Speed 3.0

1 minute of Running on incline 5% Speed 5.5
Rest for 45 seconds on incline 5% Speed 3.5

1 minute of Running on incline 5% Speed 6.0
Rest for 45 seconds on incline 5% Speed 4.0

1 minute of Running on incline 5% Speed 6.5
Rest for 45 seconds on incline 5% Speed 4.5

Stretch: Take 5-10 minutes to stretch, breathing through each exercise.

*Always remember to end any workout with a stretch even if it’s only for a few minutes!

WEEK 3:

Warm up for Week 3 will include:

Foam Rolling- whole body holding for 10 seconds each place
Stretching- Full body stretch, including child’s pose, and cobra

Activation:

1 minute and a half Plank
Don’t forget to repeat 3 times!

Running Training:

Running Circuits: Monday, Wednesday, Friday, and Sunday

Circuits:

1 minute of Running on incline 5% Speed 5.5
Rest for 45 seconds on incline 5% Speed 3.0

1 minute of Running on incline 5% Speed 6.0
Rest for 45 seconds on incline 5% Speed 3.5

1 minute of Running on incline 5% Speed 6.5
Rest for 45 seconds on incline 5% Speed 4.0

1 minute of Running on incline 5% Speed 7.0
Rest for 45 seconds on incline 5% Speed 4.5

Stretch: Take 5-10 minutes to stretch, breathing through each exercise.

*Always remember to end any workout with a stretch even if it’s only for a few minutes!

WEEK 4:

Warm up for Week 4 will include:
Foam Rolling- whole body holding for 10 seconds each place
Stretching- Full body stretch, including child’s pose, and cobra

Activation:

2 minute Plank
Don’t forget to repeat 3 times!

Running Training:

Running Circuits: Monday, Wednesday, Friday, and Sunday

Circuits:

1 minute of Running on incline 5% Speed 5.5
Rest for 45 seconds on incline 5% Speed 3.0

1 minute of Running on incline 5% Speed 6.0
Rest for 45 seconds on incline 5% Speed 3.5

1 minute of Running on incline 5% Speed 6.5
Rest for 45 seconds on incline 5% Speed 4.0

1 minute of Running on incline 5% Speed 7.0
Rest for 45 seconds on incline 5% Speed 4.5

Stretch: Take 20 minutes to stretch, breathing through each exercise.

*Always remember to end any workout with a stretch even if it’s only for a few minutes!

CONGRATS YOU FINISHED THE APRIL CHALLENGE!!

Your endurance levels should feel great, and you should feel more comfortable with running!

You should be so proud of yourself!!

You got through four weeks of consistent running circuits, and that’s not easy!! That means you are stronger and should be able to do these circuits a lot easier than when you started!

Just because this challenge is over, doesn’t mean your fitness journey should stop here!

Continue the April Challenge into the next month, so don’t stop the workout just because the month is over! Keep working on your running circuits, and maybe even try them outside instead of the treadmill!

Take advantage of the weather and your new, amazing running skills, so get out there and run!

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