At-Home Beginner Workout Routine Day 3 - Only Bodyweight Exercises

1. Warm-up

Follow along with this 10-minute Yoga-ish Warm-up

In each of these Just Move Yoga Warm-up videos, I’ll help you warm-up and develop end ranges of motion. For running, in addition to a general full body war-up, we want to put an extra focus on the hips, ankles, and toes. When we are missing range of motion then our body has to work around the issue. Running technique plays a major role, but, when it comes to mobility, if your body cannot easily hit the proper shapes, it will have to compensate. Through these warm-ups and the cool-downs, I’ll help you develop functional positions to help you remove restrictions. Mobility doesn’t change fast, you just have to consistently, day in and day out, put yourself in the positions. So, you may want to start skipping the warm-up and cool-down sections, but I highly recommend sticking with them because the little bit you do in the warm-ups and cool-downs with each workout will accumulate to HUGE RESULTS over time!

2. Movement Lesson

Don’t want to run??? Believe me, I get it! BUT, there’s a reason you were drawn to a workout program like this one…it’s because you want to look good and get fit in a functional way. Running is functional and is something we need to be able to do, so even if you HATE running, don’t worry about it, interval running workouts like these give you all the cardio benefits of “being a runner” without having to “be a runner.” Through mixing in some interval running workouts and focusing on technique, we will improve your running to a point where you may end up liking to run:)

As a first place to check-in on your running technique, let’s give you something to focus on today during your runs.

3. Workout Prep

3 Rounds for Quality
10-seconds Hopping
10-seconds Running in Place to Feel the Spring of your Feet
5 Air Squats
3 Push-ups with a 3-second Hold at the top of the Push-up (i.e. the Push-up Plank)

4. Workout

3 Rounds For Intensity and Technique (FIT)
Accumulate 45-seconds in a Push-up Plank Hold
400m Run
15 Air Squats
3-minute Rest

*Notes:

Accumulate 45 seconds in a plank hold, then run 400 meters, then complete 15 air squats. After you finish the air squats, look at a clock and rest 3 minutes before starting the next round. Complete a total of 3 rounds with a priority on going as fast as you can with very good technique.
The Push-up Plank Hold is just holding the top of a push-up position. If you can do all 45 seconds of the hold in one go, do it, but you can break the Push-up Plank hold up however you’d like as long as you accumulate 45 seconds. It’s harder than it sounds, so focus on your form. People are going to get lazy and are going to relax and just hang on positions, so you are going to have to fight to maintain good positions, so we are actually developing our bodies instead of surviving a workout task.
You can use Google Maps to Easily Measure Our Running Routes! If I can manage it, I always prefer loops rather than having to stop in the middle of my run to turn around, but you’ve got to work with what you’ve got.