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Live from The Track: Pace Change Workout. 7/6/2020

PREPARE YOURSELF

Learn…Practice…Workout

It may have been raining a bit this morning but that didn’t stop up from getting our Form & Fundamental Practice in!!

Today was all about “The Mechanics of Pace Change!” It’s the HOW TO Run Fast Workout!

We covered the different muscle engagement and breathing patterns associated with different paces. At Leapfrog we are all about COACHING and #RunningWithPurpose. Being cognizant of how we are running and what happens as our paces/efforts change. It was all good this morning! Enjoy The Video and let me know your thoughts in the comments below:)

Next Up: It’s Traditional Speed Work on The Track this Wednesday! Whistle Drill Wednesday! See YOU Soon @Leapfrog!

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SIGN UP FOR JULY TRAINING HERE

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Live from The Track: 6/22/2020. Run Stride

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Learn…Practice…Workout

Today we worked on creating a more efficient Run Stride at Practice. We look to our stride for speed, endurance, efficiency and injury prevention. Today we focused on the way your foot tracks throughout your stride. With focus on the Big Toe all the way through the knee/hip/torso and head. Yes: Posture effects stride. It’s all about Run Form & Fundamentals @Leapfrog Mondays!

JOIN LEAPFROG TODAY &

#RunWithPurpose

#ExerciseOutdoors

#RunStrong

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Daddy Daughter “Cardio Burst” Workout

Daddy Daughter Cardio Burst Workout

PREPARE YOURSELF

Today Amelia and I “get over the hump” by a simple Cardio Burst Workout.

This workout uses a jump rope and a small step/curb, I also recommend full water bottles for better arm use:)

THE WORKOUT:

  • Start by doing Jump Rope for 30 seconds…
  • Then move immediately into 30 seconds of Step Ups on a curb or small step (Modify by just doing quick feet steps in place.)
  • Once you’ve completed the minute of activity you get to rest for 3 minutes. Take this time for Full Recovery. REPEAT WORKOUT for 5 sets minimum.
  • REMEMBER: QUALITY MOVEMENTS! Focus on good jump rope and Fast Feet on your step ups:)

Trust me: This will get your heart rate up!!

CHECK IN TIME!!

Did YOU try yesterdays workout? How did it go? Let me know your questions & comments, I love your feedback and look forward to hearing about your progress and success!!

Links to all the video workouts are available in the Leapfrog Newsletter.

Leapfrog Daily Fitness Calendar Here.

I look forward to your feedback:) Thanks for watching, working out & sharing!!

Good Luck and Enjoy!

P.S. Amelia wanted to do Mountain Climbers and Bear Crawls today…so we got to practice those too:)

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Daddy Daughter “Deck of Cards” Workout

Daddy Daughter Deck of Cards

PREPARE YOUSELF

DADDY DAUGHTER DECK OF CARDS WORKOUT

Today Amelia and I “get over hump” of Wednesday with a Fun Card Game! Today we practice with the “Deck of Cards” Workout.

You’ll need only a standard deck of playing cards to participate…that and some dedication:) The secret of today’s workout: “Units You Can Handle” just do each card as it comes…1 at a time.

The Workout: STEP 1: Choose how far into the deck you will go: Pick your commitment from 5 to 52 cards…JUST REMEMBER: You won’t know what each card will bring…so choose wisely and remember: Be Dedicated to Your Choice and take it 1 card at a time.

STEP 2: Shuffle the deck and plank the cards Face Down next to you.

Step 3: Flip over 1 card at a time and complete the exercise.

  • For every Black Card you will do Push-Ups.
  • For every Red Card you complete Sit-Ups.
  • The number you do is whatever is on the card!
  • Face Cards equal 10 reps.
  • Aces equal 15 reps.

The beauty is you never know what card will be next! Will it be more push-ups? How Many??? This is what makes it fun:). Always remember: 1 card at a time.

CHECK IN TIME!!

Did YOU try yesterdays workout? How did it go? Let me know your questions & comments, I love your feedback and look forward to hearing about your progress and success!!

Monday Glutes and Quads Workout

Tuesday Ab Workout

Links to all the video workouts are available in the Leapfrog Newsletter.

Leapfrog Daily Fitness Calendar Here.

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Live from The Track 3/11/2020. Fartlek Workout

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TRACK WORKOUT. SURGES

Learn…Practice…Workout

Today @Leapfrog we did a Fartlek Workout: Practicing Surges. It was a great way to practice discipline and pace management. Each runner got to choose their interval length and manage the pace of their surge! Running is more than just physical! Having the mental strength and discipline to run the full distance you choose for your surge…being responsible for both the pace and distance of each interval. Leapfrog offers coaching of both the mind and body:)

NEXT UP: Friday 10k Training Series at Artis Naples 6a.m. Followed by the Friday Night Swim/Social at 6p.m. From the Naples Beach Hotel.

Don’t Forget: Destination LEADVILLE, we have room for 1-2 more runners!! Challenge Yourself.

PLUS: Our Monthly Leapfrog Social is coming up soon!! Be sure to JOIN LEAPFROG for your invitation, daily workouts and discounts.