Intermediate: Leg and Core
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11m
This 12-minute leg and core workout is a great workout to target these specific areas but also a great workout to cross-train the muscles that aid in running and walking the distance. If you are training for any races, this workout is a great go to. Can be done with or without weights.
Needed: Optional Weights
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Beginner and Intermediate: Total Body...
A great 12-minute quick total body workout including some weight training, core work and cardio. Some intermediate moves in this workout but can also work for some beginners.
Needed: Optional weights and exercise mat.
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All Levels: Balance and Leg Workout
A 12-minute workout suitable for beginner and intermediate exercises who can stand throughout a workout. Includes warmup, two complexes and two sets. Suitable for all levels. To make this workout harder, you can increase the pace, do more reps or add weights.
Equipment needed: Weights (optional)
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Appendix D: Injury Prevention
