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One-Hour Workout: Full Body Pain Cave

  • By Jené Shaw
  • Published Aug 26, 2014
Photo: Shutterstock.com

Every Tuesday we’ll feature a different coach’s workout you can complete in 60 minutes (or less!).

This week’s workout comes from San Diego-based triathlon coach Julie Dunkle (Dontgetdroppedcoaching.com), who says this strength session can often take on various names when assigned—i.e. “F You Coach.” “This is a great workout when you are traveling and short on time,” Dunkle says. “When conducting this in a gym while traveling, you are sure to be the rock star of the gym!”

Run on a treadmill or track, or use a GPS device to track distance.

Run
800 warm-up easy
400 at 80%
400 at 100%

Strength circuit
Do two rounds without stopping: 10 push-ups, 10 full squats, 20 crunches, 10 burpees

Run
400 easy
400 hard
400 easy
400 hard

Strength circuit
Do two rounds without stopping: 10 push-ups, 10 full squats, 30 crunches, 10 burpees

RELATED – One-Hour Workout: Do-Anywhere Strength Circuit

Run
800 build to 80%
800 all-out
400 super easy

Strength circuit
Do two rounds without stopping: 10 pushups, 10 full squats, 40 crunches, 10 burpees

Run
800 easy
400 all-out
400 easy

Strength circuit
Do two rounds without stopping: 10 pushups, 10 full squats, 50 crunches, 10 burpees

Run
400 easy
400 hard

Cool down with an easy jog until you reach one hour.

RELATED: 15-Minute Run Strength Workout

More one-hour workouts.

FILED UNDER: Training TAGS:

Jené Shaw

Jené Shaw

Jené Shaw is a senior editor at Triathlete magazine, a five-time Ironman finisher and a USAT Level 1 certified coach

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