Short description of the workouts
Another way to gost out of your training is doing fitness workouts. Thats why we added "Active Recovery days" to the Biterunner programs. These are resting days, but we strongly recommend to do a few workouts at home. This will help to increase your pace and is a great way to prevent injuries.
The bodyweight squat is a lower body strengthening exercise that can be performed virtually anywhere with no equipment and limited space. It's a highly functional movement working all the major muscles of the legs.
Your core muscles hold your torso solid when you run. Planking results in strong abs and glutes. This gives you more power and reduces the risk of injury.
The Bicycle strengthens abdominals, especially the obliques, hip flexors and deep neck flexors. It also teaches co-ordination and flowing movement.