Improve your Cycling & Running with this Stair workout....
Today's Treadmill Workout breaks up the Tempo with one of the absolute best exercises on the planet. The Renegade Row! It packs in rotation core and pull motion and works the T-Spine area.
1 Mile Warm Up to Z2
Main Set x 5:
3 Min at 2% incline at Tempo or Z3
Renegade Rows x 10/10
****You can use Dumbbells or Kettlebells
1 Min Walk for Recovery
1 Mile Z2 to Cool Down
Feel free to play around with this workout by increasing Time, Pace or Incline.
Interested in having Me as your Online Coach? I accept a couple New athletes per month. To submit an application simply email me at
with the subject title: Coaching Questions and I will get back to you ASAP!
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Cheers and Have great weekend, WES
Its Friday and its time to get Rowdy with our Fitness.
Try this Run/Strength combo on for size today or this weekend!
FYF x 6 Rounds (10kg-16kg KB)
2 Mile Run at Tempo (even better if its a hilly trail)
Kettlebell Push Ups x 20
Kettlebell Front Raise x 20
Kettlebell Bent Over Row x 20
Kettlebell Halo x 20
Kettlebell Sit Ups x 20
Repeat: Keep the pace up and use Round #1 as your bench mark time.