The 21-Day Shred: Rapid Results Muscle Run (Day 17)

Day seventeen in a unique bodyweight exercise and running combo of The 21-Day Shred. Mike demonstrates the execution.

* This is also a workout for boosting cardio endurance for variety of sports: Mike has used this before traveling for bodyboarding.

THE WORKOUT: Muscle Run, Day 17

Select a run of 1, 3, 5, or 7+ miles. Set a tracker on your phone to alert you at the .25 mile mark.

Sample Aggressive/Advanced Athlete:
5 mile run followed by 25 push ups, 25 situps, 25 squat jumps, and 25 crunches at each .25 mark.

Sample Beginner Athlete:
1-2 mile run followed by 10 push ups, 10 sit ups, 10 squat jumps, and 10 crunches at each .25 mark.

Styling:
Sweatshirt: American Giant
Baselayer Tights: QOR Seamless Training Tight
Shoes: Mizuno Waverider 18

DOWNLOAD the app for iPhone and iPad. No iOS? Get a copy of the PDF (plus, an offer for The 21-Day Shred Cookbook)