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197
Workout

Mountain running

~56 min.
~672 kcal
Female
⁉️ Comments

Mountain running is a functional loop workout designed to prepare runners for courses with varying elevations and varied terrain. The program includes exercises that emulate the typical conditions of mountain running, such as ascents and descents. Participants perform a series of interval exercises at varying intensities, focusing on developing leg strength, endurance and mountain running technique. Mountain Run training helps improve runners' preparation for competition and training in uneven terrain and improves their performance over these distances.

Warm up
Shoulder rotation
1
Level: 1
8 sec.
Latissimus stretch
1
Level: 1
15 sec.
Hero pose
1
Level: 2
5
Y Stretch
1
Level: 1
8 sec.
Sumo squat
1
Level: 1
10
Main exercises
Round 1
Forearm flexion (single arm single leg )
10
Level: 2
6
Hip drop
8
Level: 8
10
Backward lunge with leg change
8
Level: 6
10
Reverse plank leg abduction (alternating)
7
Level: 1
10
Burpee
10
Level: 4
8
Side lunge
5
Level: 1
12
Round 2
Forearm flexion (single arm single leg )
10
Level: 2
6
Hip drop
8
Level: 8
10
Backward lunge with leg change
8
Level: 6
10
Reverse plank leg abduction (alternating)
7
Level: 1
10
Burpee
10
Level: 4
8
Side lunge
5
Level: 1
12
Round 3
Forearm flexion (single arm single leg )
10
Level: 2
6
Hip drop
8
Level: 8
10
Backward lunge with leg change
8
Level: 6
10
Reverse plank leg abduction (alternating)
7
Level: 1
10
Burpee
10
Level: 4
8
Side lunge
5
Level: 1
12
Round 4
Forearm flexion (single arm single leg )
10
Level: 2
6
Hip drop
8
Level: 8
10
Backward lunge with leg change
8
Level: 6
10
Reverse plank leg abduction (alternating)
7
Level: 1
10
Burpee
10
Level: 4
8
Side lunge
5
Level: 1
12
Cool down
Shoulder rotation
1
Level: 1
R1
8 sec.
Shoulder rotation
1
Level: 1
R2
8 sec.
Massage
1
Level: 1
8
Short extension
1
Level: 1
8
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Lower back stretch
1
Level: 1
10 sec.

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