Running

Correr

intermediatebody onlyCardio (High)compound

Sets

20-40 min

Reps

1-0-1

Tempo

Muscles Worked

quadricepscalveshamstringsglutesabdominalship flexors

Warm up with 5 minutes of light jogging.
Gradually increase your pace to a sustained running effort.
Drive your knees forward and push off with your toes.
Keep your upper body relaxed — avoid clenching your fists or raising your shoulders.
Cool down with 3-5 minutes of easy jogging or walking.

Calienta con 5 minutos de trote suave.
Aumenta gradualmente el ritmo hasta un esfuerzo sostenido.
Impulsa las rodillas hacia adelante y empuja con los dedos de los pies.
Mantén la parte superior del cuerpo relajada — evita apretar los puños o subir los hombros.
Enfría con 3-5 minutos de trote suave o caminata.