mason on Nostr: Hello everyone. This is my inaugural workout post on Nostr! Below, you'll find a ...

Hello everyone. This is my inaugural workout post on Nostr!

Below, you'll find a comprehensive session: a distance workout, a bodyweight strength routine, an injury prevention focus targeting hips, shins, and calves, followed by a stretch. A new workout will show up each day.

Workout Routine #02

1️⃣Pick your group

🟠Advanced
30-40 min easy run

🟡Mid- level
25-35 min easy run

🟢Beginner
20-30 min easy run

2️⃣ Strength Routine

⁃ 100 push ups,
⁃ 100 air squats,
⁃ 100 sit-ups,
⁃ 2x3 min plank (1 min front, 1 min right, 1 min left)

3️⃣ Injury Prevention:

Shin Drills:

- Walk on tiptoes for 20 meters
- Walk on heels for 20 meters
- Walk on the outside edges of your feet for 20 meters
- Walk on the inside edges of your feet for 20 meters
- Walk with heels out and toes in for 20 meters
- Walk with toes out and heels in for 20 meters
- Toe Walk: Try to propel your body forward using only your toes, for 3 yards

3 x 20 calf raises (R&L), 3x10 calf raise (R), 3x10 calf raise (L), 3 x 15 hip-drops (R&L)

4️⃣ Stretch (https://youtu.be/taiBlDZhFT4?si=iY1l1LYqPcQNCC1P or https://youtu.be/FbmLx-PahO4?si=NWt383E_RlNqWU4C)

Hope you have a great workout. If you have any comments or questions about the workout please let me know!