Weekend Quickie - WOD for busy people

Making time to exercise on the weekends can be challenging - kids, work demands, and busy social lives, or all of the above.  However, having time to exercise is important for your training schedule, staying consistent with your workout routine to reach your health and fitness goals, or like me, need a little time to unplug and get some fresh air.

Based on American College of Sports Medicine (the godfather of science and fitness), the recommended amount of exercise just to stay healthy is 150  minutes per week (30 min x 5 days/week) of moderate-intensity cardiovascular exercise or vigorous-intensity 20 minutes per day for at least 3 days per week (or combination of the two) PLUS strength training 2-3/days.

Here is a quick workout for you busy people out there:

One of my favorite places to run - Encinitas, CA

CARDIOVASCULAR:  
20-30 Moderate-intensity run with hills.  Maybe try out a 5K route or run one direction for 10-15 and then back.   Go hard, go fast.  You can relax later :)
If you are using a treadmill, add a 1 minute hill (4-6% grade) every 5 minutes (4 min flat+ 1 min hill).

W.O.D. - WORKOUT OF THE DAY "Weekend Quickie"
5 rounds of the following as fast as you can, for time.  Should take less than 10 minutes.

1. 20 pushups (girls - start with 10 and work up to 20)
2. 20 crunches with legs up toward ceiling
3. 20 squats

Feel free to post your times.  Too busy to do both, then do choose or do 2 sets of the WOD.  Don't let yourself off the hook that easy.  

Enjoy the rest of your weekend and time with your family and friends.   

Chi