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Bodyweight Workout: “The Long Mile”

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The next Whole Life Challenge starts in:

For this one, a simple bodyweight workout: run a mile as fast as you can.

The catch — you’ll stop every sixty seconds and do a set of air squats. The clock continues, though, so you’ll need to get through the squats as quickly as possible and get back to your run.

The clock only stops when you’ve covered one mile. 

  • Beginner: Do 10 Air Squats every Minute
  • Intermediate: Do 15 Air Squats every Minute
  • Advanced: Do 20 Air Squats every Minute

Select a difficulty that is appropriate for your current fitness level.

Movement Tips

To perform an air squat:

  1. Start at standing with your feet at shoulder width and your weight slightly biased toward your heels.
  2. To begin, sit back as if you’re sitting in a chair, pushing your butt back and down.
  3. As you sit back, push your knees outward (without moving your feet). This will create room for your hips. Be sure to keep your eyes level and your chest up, creating a flat back.
  4. Sit back until your upper leg is just below parallel with the ground.
  5. Return to standing.

To reduce the difficulty of this workout:

  1. Choose a distance shorter than 1 mile. If you’ve got less distance to cover, you’ll spend less time doing air squats, reducing your overall training volume. You could choose a half mile, three-quarters of a mile, or any other distance that makes sense to you.
  2. Pick a lower number of air squats to complete every minute. If 10 is too many, choose an achievable number. 3, 5, or 7 will still provide a challenge for newer athletes.

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Jon Gilson
Jon Gilson is a coach and writer, and the former CEO of the Whole Life Challenge.

Previously, he founded Again Faster Equipment, a functional fitness equipment company created to serve the CrossFit community. Established in 2006, Jon took the Company global in 2012, twice landing on the Inc. 500/5000 list of America’s fastest growing private companies.

From 2007 to 2013, he served as a Senior Lecturer for CrossFit, Inc., training aspiring CrossFit trainers at over 100 seminars, including engagements in Iceland, Afghanistan, Moscow, Holland, the United States, and Canada. Jon also served on the CrossFit L1 Advisory Board, helping establish policy for the organization’s training efforts from 2011 to 2013.

He’s also done stints in state government, gym management, and consulting — and currently teaches classes at CrossFit City Line.

Jon graduated from the University of New Hampshire in 2003, summa cum laude, with a B.A. in Psychology. He also holds a Graduate Certificate in Finance and Control from the Harvard Extension School, 2006, and has completed coursework in data analytics.