While when I focus on cardi I always start off on a bike maybe 30 mins to 45 mins level 5-6. From there I bring it down to level 1 on a bike and go about another 5 minutes. From there I will go on a treadmil for the duration of a TV show. Then I will go take a break then come back later and do maybe a 2 mile run. This is my indoor rotuine.
Outdoors I will alternate between .5 miles and 3 miles. Always giving myself on days I can't really do a full run at least the time to do a half.
When I get bored I run drills back and forth is one set all exercises have 3. The length of half a basketball court.
1. Full sprints back and forth 3x
2. Backwards runs 3x
3. Skips 3x
4. Side shuffles 3x
5. Walk 3x
6. Hops w/ feet together 3x
7. Side lung & Squats
These exercises are done with step platforms
1. One leg on bench/ step it stays there other leg on floor. Step through with leg on floor bring it up to chest and back to floor 40x each leg
2. Alt. stepping on step/bench 40x
3. Plyo jumps 20x
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