Here are your 2014 Streak in September Workouts! A source of ideas for workouts, these aren’t required. This list is full of suggestions for when you want to try something new.Day 1: Run 3 miles. Run fast, run slow, jog, skip, bear crawl or walk. All you need to do is cover three miles under your own power without any equipment.
Day 2: Warm up for 10 minutes. Complete one round for time: 50 x jumping jacks, air squats, push-ups, sit-ups, superman.
Day 3: Warm up for 10 minutes. Complete 5 rounds for time: 20 walking lunges, backwards run to starting point, 15 leg lifts, 10 jump squats.
Day 4: Warm up for 10 minutes. 10, 9, 8…2, 1 of burpees and weighted sit-ups(20/15).
Day 5: Take a yoga class or do home practice for 45 minutes.
Day 6: Road, mountain or beach cruiser bike 10 miles with your family and friends.
Day 7: Recovery! Do 25 jumping jacks and 25 push-ups then stretch, foam roll and relax!
Day 8: Warm up for 10 minutes. Tabata each exercise, no rest between rounds: squats, burpees, push-ups, sit-ups. Score is total number of reps.
Day 9: Run, jog or walk 2 miles.
Day 10: Take a power yoga or pilates class or practice at home for 45 minutes.
Day 11: Warm up for 10 minutes then for time: Complete 75 burpees. Record time.
Day 12: Warm up for 10 minutes. Complete 30 minutes of cycling intervals, 2 minutes on, 1 minute off.
Day 13: Warm up for 10 minutes. Challenge your core with one 60 second side plank on each side and finish with one max time front plank hold.
Day 14: Recovery! Take a 20 minute walk with your family, friends, dog or just the fresh air. Stretch when you’re all finished.
Day 15: Warm up for 10 minutes. Complete 7 rounds for time: 15 jump squats, 10 diamond push-ups, 10 leg lifts, 5 burpees.
Day 16: Yoga or pilates. Take a class or complete 45 minutes of home practice.Day 17: Run, jog, walk, skip or bear crawl 3 miles.
Day 18: Warm up for 10 minutes, including hip mobility drills. Complete for time: 100 walking lunges, 100 push-ups, 100 sit-ups, 100 superman
Day 19: Recover from yesterday with the week’s second dose of yoga, pilates or serious stretching.
Day 20: Hills! Find a hill and make friends with it. Make sure it is at least 50 meter climb at more than a 15% grade. Complete 10 hill sprints with 60 seconds rest between.
Day 21: Recovery. Take it easy today with a 20 minute bike ride or walk then lots of stretching.
Day 22: Run, jog or walk 3 miles.
Day 23: Warm up for 10 minutes. Complete 4 rounds of 50M sprint, 25 air squats, 20 walking lunges, 15 diamond push-ups, 10 v-ups. Cool down with 10 minutes of stretching and foam rolling.
Day 24: Try something new! Find a fitness class you’d like to try or give working out barefoot a chance.
Day 25: Warm up for 10 minutes. Complete as many rounds as possible in 20 minutes of 15 jump squats, 10 push-ups, 15 sit-ups.
Day 26: Head into the weekend with a big stretch. Practice yoga or pilates for 45 minutes.
Day 27: Give back. Spend a few hours on your feet volunteering at a local race.
Day 28: Recovery! Grab the family and head out to the trails for changing leaves and a 30 minute walk.
Day 29: Run, jog or walk 3 miles with 2 x 1 minute intervals each mile.
Day 30: Celebrate! Complete one max hold plank for time then relax and enjoy your accomplishment.