GO-3: Walk, Skip, Run 🚶🏻‍♀️🏃🏿‍♂️

Easy question: do you have Instagram (IG)?

Every Monday, Tuesday, and Friday at 12noon EST on IG Live, tune into GO-3. 

If you have 15 minutes to get out and get up and walk, skip, or run, then try out this live session.

Benefits:

1) You can participate anywhere. Pick a park, a trail, a neighborhood, a room in your house/apartment/condo, on a treadmill, in a gym...anywhere.

2) Motto: Go now! Literally, go now. Don't wait. Pull your car over in a lot or parallel parked on the street and participate. I had to do that on Tuesday. A few minutes later, I found myself running along the Alexandria Waterfront. 

If you have the time to pick a location ahead of time, mental go through your walk, skip, or run before you get there. I cannot speak enough on mental preparation. We all need to exercise our mental capacity to perform well.

Mentally be present before you are physically present.

3) The Breakdown: 45 minutes of walking, skipping, and running in terms of total activity is similar to running a mile everyday for people who run 10 minute miles. In 15 minutes a session, roughly fifteen, the distance you cover targets your aerobic and anaerobic energy systems. It targets your coordination more than a regular walk or run, especially as you transition to and from skipping. 

It's either 45 minutes per week of only walking, which has its health and performance benefits.

...45 minutes per week of only running, which also has its health and performance benefits.

Or...45 minutes of three modes of movement to give you a better offense, which, if walking and running have health and performance benefits, then skipping adds to the results.

Three Modes

1) The Walk. Walk🚶‍♂️🚶🏿‍♀️at a slow, normal, power or fast, or hybrid, using all walking types. If your joints are stiff, move them!

• Slow walk. If you opt to do it, then take in the scenery. 
• Normal pace walk. Great for rest intervals. Gather and control your breathing.
• Power or fast walk. Can be coupled with the normal pace walk as an interval exchange. It also goes well with skipping and running 🏃‍♂️ as an interval. 
• Hybrid. Combine all of the walking types and train your heart and muscles to adapt well to physical change and terrain changes. You will see a difference in your movement.

2) The Skip. Get out of the notion that skipping is only for children. Also, dispell the myth that skipping looks like child's play. A-skips, B-skips, C-skips, lateral skips, backwards skips, and diagonal skips are athletic movements that improve coordination. 

GO-3 has them, and you do not have to compete as an Olympian to do all of them:

• A-skips and B-skips
• C-skips (skip to 1:20 to start skipping)
• D-skips

The beauty of skips includes that you can do them at a walking pace. If you do not have the coordination, walk through the aforementioned skips.  

3) The Run. Running includes jogging and sprinting. If you jog, your rest interval does not have to be long before jogging again. 

Remember: GO-3 is non-stop. Go from one mode to the next.

If you sprint, you can use a longer recovery interval of walking or skipping. 

One run rule, which is also a hill rule in this class: If you hit a hill or incline, then you must sprint it. If you are walking, then pick up the pace on the hill.

Earbuds

Watch the screen. You don't have to hear my voice, but hearing it helps with cues. If the screen is still, then I am walking. If the screen is bouncing a little, then I am skipping. If the screen has more bounce, though I try to keep it still, then I am running. A clear and scrambled bounce of the screen represents a sprint.

Core Workouts 

Core workouts include the following: core walks, core skips, and core runs. Here is the simple definition:

These types of workouts do not incorporate your arms or the reciprocal motion of your arms. 

Your arm swing is still. You can hold your arms overhead; hold them to the side at shoulder level; hold them straight out in front with your hands claspse; hold your hands on your hips and push forward.

If you want to look cooler 😎, hold tennis, lacrosse, baseball, field hockey, squash, or racquetballs. In fact, hold a volleyball 🏐 or basketball 🏀 🤔. 

One arm holds. If you prevent one side from proper swing, you get a nice core workout because one side controls rotation and anti-rotation of your movement. This part happens to me while holding my phone and talking.

Alright, that's it. 12noon EST - M,T,F - IG Live

#GO-3

Derek | @teemptraining | derekteempt@gmail.com