The workouts shown in these videos make up Conditioning #3 program.
Complete these workouts as scheduled in your middleagemarathoner.com training plan. Start by completing 1 set of each exercise. In your 2 second week, complete 2 sets of each of the HIIT exercises and then move to the Glute and Arm Strengthening.
Dumbbells are required to complete some of these exercises.
Basic HIIT Workout
Arm Strengthening Exercises