Mileștii Mici Wine Run 2021 postponed to 2022

The Mileștii Mici Wine Run 2021 is postponed. Unfortunately, the situation with the COVID-19 epidemic in Moldova remains tense, and the borders remain closed. We don’t want to endanger your health and therefore invite you to take part in the next Mileștii Mici Wine Run edition, which is due on 6 February 2022.

11 ноября, 14:111280
Expanding boundaries: Online Chisinau Marathon reached India

On Sunday, September 27, the most unusual and international edition of the Chisinau Marathon, the Online Chisinau International Marathon 2020, ended. On this day, runners in T-shirts decorated with competition symbols could be seen not only in Chisinau, but also in Ungheni, Balti, Soroca, in several cities in Transnistria, in the USA, Italy, Romania, Greece and even in India.

5 октября, 16:352620
Milestii Mici Wine Run 2020. Official aftermovie

If you are curious to find out how it is possible to practice sports, drink wine, honor traditions and welcome foreign guests, watch the official Milestii Mici Wine Run 2020 aftermovie

28 февраля, 11:4011790
9 июля, 07:21753

This Lower-Body Park Bench Workout Will Fire Up Your Quads and Glutes

All you need is a little open space and a sturdy bench or picnic table to fit in a dynamic lower-body routine.

The sun is shining, you’re feeling great, so why not hit the park to spend the day soaking up rays with your friends and family? If your excuse is that you don’t want to miss out on your workout, don’t worry—trainer Charlee Atkins, C.S.C.S. has you covered.

Public parks offer much more than running trails and the occasional dedicated pull-up station for those looking to get fit. If you’re smart, all you need is a little open space and a sturdy bench or picnic table to fit in a dynamic lower body routine, like this bodyweight routine from Atkins here.

Don’t be deterred if you think this looks a little too easy to serve as more than just a quick way to boost your heart rate—you will get something more out of this workout. Like just about every bodyweight routine, you can easily introduce a load to ratchet up the difficulty.

“If you’re doing this from home or at the gym and want to add more all you have to do is add some extra resistance. 

Check out this adjustable weight vest from Hyperwear if you want one to lug to the park to challenge yourself. Just be careful on the step downs and plyo jumps, and wait on pushing the load until you've gotten used to landing without one first.

Perform the exercises in order. 

  • Step Up

20 total; 10 per leg

  • Plyo Jump

15 jumps

  • Toe Taps

30 total; 15 per leg

  • Lateral Step Down

30 total; 15 per leg

  • RFE Split Squat

30 total; 15 per leg

  • Knee Tucks

20 reps

  • Hip Thrusters

15 reps

Take on this park bench bodyweight leg blast for between three to five total rounds.

источник runnersworld.com
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