City Fit Girls Workouts
Looking for your next road, track or treadmill workout? Below you'll find both running and general fitness workouts that will take your training to the next level. Explore our workouts and find out which one is best for your needs. If you find a workout you love, let us know by sharing it via social media @cityfitgirls.
This workout is designed specifically with 10K runners, half-marathoners and marathoners in mind. Instead of relying on shorter 400 meter repeats, this workout goes the distance by pushing you to ‘Thousand Island’ - tough 1,000 meter bouts with a walking or jogging breaks in between each rep.
In this workout, you'll complete 2 x 800m @ 10k pace, 4x400m @ 5k pace, and 4x100m sprints. It may sound like a lot but you're going to feel accomplished at the end.
Trying to figure out what workout to do at the gym can be overwhelming. You're surrounded by machines and people who look like they know exactly what they're doing. Instead of asking for help, you find yourself intimidated by the whole experience and head to the sauna for some quick relief. Whew.
If you've ever found yourself in this situation, this workout is for you.
On Monday December 11th, we opted for an indoor sweating and goal setting session with our friends at SLT (Strengthen Lengthen Tone) in Philadelphia. SLT is a full body workout that is done with weighted springs (on a megaformer) that requires constant engagement of the core for 50 minutes. They have studios in New York City, Brooklyn, Boston, and more so you can try them out if you're not in the Philadelphia Region.
This week, we're back with a new track (or treadmill) workout to help you increase speed, power and/or switch up your regular treadmill routine. A few months ago, we introduced you to the traditional ladder workout. This week, we're increasing the challenge with an "Up the ladder, down the ladder" workout. This workout will help you increase speed, build mental toughness and help you dig deep when it's time to finish your next race strong.
Ready to strengthen your core and/or tone your abs? Philly-based trainer, Charles Scogna, wants to help you reach your goal. Back in February, Charles launched the Ab Charge Challenge to help fitness enthusiasts learn new moves each day to work on strengthening their abdominals.
Pace is personal. For some, making it through a run without stopping is an accomplishment to celebrate. For others, the celebration doesn't start until they've qualified for Boston. No matter what your intentions are, track workouts can help you become a stronger, faster runner to meet your running and fitness goals.This week's workout, Ladder Intervals, will help you maintain a tough pace and learn to dig deep during your next race.
Have you ever run a race or took a tough group fitness class and had someone tell you to "finish strong" when you already felt like you had no more gas in your tank? I know the feeling. After pushing yourself to your limit for a half-marathon or 40-minute workout, digging deep to go faster, farther and/or stronger can feel like the hardest thing to do. Luckily, with the right amount of practice, we can all get better at finishing strong.
Looking for a new workout to add to your training toolkit? This interval workout is great for fitness enthusiasts who are looking to mix up their cardio or for runners looking to work on their speed.
Interval runs are short, high intense efforts followed by recovery. For this workout, we're trying two variations of intervals.
If you are about to embark on a long flight or fall victim to fly delays due to snow and are lamenting missing your daily exercise regime, never fear because there are some easy breezy exercises you can do at the airport. I recently did some of these prior to a 12-hour flight and while I momentarily feared looking like a crazy person to others, I quickly realized that most people actually aren't paying attention
Ready to switch things up? We're taking our workout from the flat track (or road) to the hilly incline in your neighborhood that you avoid during your weekly runs. That's right, this workout is all about hill repeats.
Not only are hill repeats great for runners who are doing a hilly road race, they're also great for anyone who wants to increase strength, speed and power.
If you've been following along our 'Tempo Tuesday' workouts, you've already been introduced to 400m and 800m repeats. If you thought those workouts were challenging, you're really going to get a kick out of mile repeats.
In this week's speed workout, we're tapping into classic fartleks to help you become a stronger runner. Fartleks, the Swedish word for "speed play", blend different paces to challenge your aerobic (exercise with adequate oxygen) and anaerobic (when oxygen is harder to get) fitness.
What is the workout? In addition to our warm-up, drill and cool down, we complete 23 minutes worth of descending ladder fartleks with varying ranges of effort.
No gym membership? No problem. These seven fitness moves can be done at home, at your local park or anywhere you can find open space. Add them to your routine, use them for a warm-up, or try them all together to create a workout of your own to strengthen your core.
What you'll need:
- Exercise or running shoes
- Open space
- Yoga mat (optional)
City Fit Girls' take on 'Deek's Quarters' (8 x 400 meter repeats). The workout was made popular by Rob De Castella of Australia, the former world record holder in the marathon. It consists of 8 full laps around the track with 200 meter strides (no jogging or walking) in between in each lap.
If you're new to track workouts, we've put a little twist on Deek's Quarters to make the workout beginner friendly. Try our beginner-friendly version, the 'Hasty Hastings' 400s.
By Veronica Dilzer
The importance of hip mobility cannot be overstated. It plays a major role in all forms of locomotion, and in the long run (of life), can have a significant impact on the quality and expectancy of our existence. In the more immediate future, or maybe even the present for some of us, poor hip range of motion or lack of motor control can lead to dysfunctional movement patterns that we call compensation patterns.
By Veronica Dilzer
In my September Series: Mobility for Runners and Fitness Enthusiasts, I will help you understand the definition and importance of mobility and teach you how to integrate some mobility techniques into a training regimen.
This series will primarily focus on the commonly injured joints that plague runners and disrupt the natural gait cycle like the ankles, hips, and thoracic spine region; however most of these exercises are applicable across the board for anyone who participates in any type of physical activity.
Still finding yourself bored at the gym? We know that using the same routines and machines over and over again can get repetitive so we asked Gina, @GinaTheTrainer (Certified Fitness Trainer and USA Weightlifting-Level 1 Sports Performance Coach) for a few workouts that you can add to your routine this week.
You made it to the gym, yay! But after spending 30-minutes on the elliptical while watching Wheel of Fortune (in closed captions), you have no idea what to do next. In our last workout, we gave you an easy-to-follow routine to strengthen your hamstrings, quads, abs and lower back. This time around, we'll add a little tempo work to build endurance and gain strength and follow up with an upper body workout.
Are you considering running a triathlon or adding swimming to your fitness routine to stay in shape? No matter what your goal is, adding swimming to your workout rotation can benefit your body. In 'Hit The Swimming Pool With These 5 Tips', we caught up with Coach Kelsey to discuss a few key points about adding swimming to your workout routine. In this post, Kelcey discusses specific areas to focus on in the pool to reach your specific needs and goals.
If you're like most runners, you look forward to getting your miles in but dread the thought of strength training/cross training days. We get it. Aside from providing a perfect backdrop for your sweaty selfie, the gym doesn't really offer too much to get excited about. So, what should you do?
Ready to create a new fitness plan but not sure where to start? Great! Physical activity can reduce your risk of chronic disease, improve your balance and coordination, help you lose weight, and boost your self-esteem so deciding to create a plan is definitely a step in the right direction.
When creating your new plan, it's important to consider a few factors like time management, financial barriers, fitness likes/dislikes, and most importantly, your fitness goals.