At Home Workout

KMS Cross Country team at home workout

This workout can be done inside or outside, wherever you can find a space to move around a little bit.  If someone on the team is available then do it together, or invite someone in your house to do it with you!

1) Warm-Up

1. Slow jog in place – count to 120 or for 2 minutes

2. High knees - count to 20 seconds

3. Butt kicks - count to 20 seconds

4. Skater hops - count to 20 seconds

5. Walking lunges - count to 20 seconds

2) Cardio 

• 40 seconds of fast effort of jumping jacks

• 20 sec rest

• 40 seconds of fast effort of high knees

• 20 sec rest

• 40 seconds of fast effort of fast feet

REPEAT entire circuit one more time.  

3) Run - If its possible and safe to go for a 15-25 minute run, that will also help you improve your stamina and speed.  

4) Strength - rest for about 30 seconds between each round

1. 15 Jump squats or regular squats

2. 15 Push-ups

3. 15 Mountain climbers

4. 15 Crunches 

5. 15 Reverse lunges
   
   

5) Stretch: hamstrings, quads, calves, glutes, shoulders