Seven-minute Road Runner program
This is a simple seven-minute HIT protocol broken up into three separate intervals of 120 seconds’ rest to 20 seconds’ effort – 120:20 repeated three times, which can be done on an exercise bike, treadmill, or stepper. If you don’t have equipment, try the wall, ground, jumping, or the stairs to load the lower body. I liken it to the ‘Road Runner’ because of the transition from slow to fast explosive change in speed, as well as the intensity that is required to shift your body in overdrive motion. 1. get 120 the sec muscles(2 min) warmslow: First, you warm up for a couple of minutes to
2. (‘flat20 sec bickie’fast: Likeas I callthe ‘Roadit) as you Runner’ possibly throughcan fora brick20 secondswall, go as fast
3. 120 sec (2 min) slow: Gently/slowly again for a couple of minutes while you catch your breath
4. 20 sec fast: Do another 20 seconds ‘flat bickie’. This time run through two walls
5. 120 sec (2 min) slow: For a third and final time, take two minutes of gentle moving to catch your breath before the finale
6. 20 sec fast: Last sprint of 20 seconds at ‘flat bickie’, leaving nothing in the tank. After that last 20 seconds, slow down for a few minutes and cool off with some light stretches. You should leave the session feeling a bit wobbly and probably so speechless that the only words you can manage to speak are … ‘beep beep’!