I've been busy, relocating to the West Coast and then back again to the East this summer...finding new clients and new scenery being inspired and inspiring health along the way. I developed quite a love hate relationship with the cliffs and winding, mountainous terrain of the San Diego region. I found several favorite runs that I play back in my mind when I'm stuck jogging in place at the traffic lights in the city. But Urban running here in the DC area has given me great new ideas for those who must confine their fitness routine to blocks and buildings...and of course ever changing weather.

I hope this post can motivate you to use the area around you for the health of your body, whether its using a park bench, monuments steps or sprinting in between traffic lights. The distractions of a city and changing scenery might just keep you going a lot longer than you think. If your looking for a great way to start or finish the day try this little routine I put to the test:

Map out about a 3-4 mile run around your work or neighborhood.

Based on a 8-10 minute mile you should get through this between 45min-hour.

-Jog at a moderate pace for 10 min

-Alternating Split Squat Jumps 1 min

-Push ups 1 min (Try to find a bench or grassy area)

-Jump Squats 20 reps

-Jog 5 minutes (really push it)

-Alternate between 30 seconds of Split Jumps to Jump squats as above

-Single arm Tricep Dips 1 min

-Plank mountain climbers 1 min followed by alternating side plank 30 seconds on each side

-Run 10 min (moderate recovery pace)

-Repeat the first 2 circuits in sequence back to back with no rest, starting with Alternating Split Jumps and ending with Side Planks.

-Run until you have finished your mileage goal and returned to your starting location.

*Stretch*