Workout of the Week 9/21/15: Presented by WellATL

This week’s free, trainer-designed Workout of the Week is perfect for newbie runners as well as established runners who want to work on speed. Lace up and hit the pavement! You’ll only need about 25 minutes plus warm-up and cool-down time.

1. Warm-up for 8 to 10 minutes with a variety of dynamic movements: jumping jacks, butt kicks, sky walks, and mobility drills.

2. The workout: Do 10 rounds of the following:

20 Squats
1 Minute of Jogging
30 Seconds of Hard Sprinting
30 Seconds of Walking

3. Cool down with a 5- to 10-minute stretch.

[Note: WellATL workouts are designed for people already familiar with and accustomed to the exercises. If you’re new to exercise, contact us ( and we’ll direct you to an amazing fitness provider in your area!]