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Welcome back, Do Hard Things Nation! It\u2019s Day 7 of our 12 Days of FITMAS, and today, we're taking our fitness to new heights with the Killer Hill Challenge. Hill running isn't just a change of scenery; it\u2019s a game-changer for your running routine.

Hill running is a powerhouse workout. It\u2019s like strength training and cardio rolled into one. Running uphill challenges your muscles, especially your glutes, hamstrings, quads, and calves, providing an intense strength workout. But that\u2019s not all; it also improves your cardiovascular endurance. Each hill repeat pushes your heart and lungs, enhancing your overall aerobic capacity. And let\u2019s talk form \u2013 hill running encourages you to adopt a more efficient running technique, which translates into better performance on flat ground

Hill Running Instructions:

1. Warm-Up: Begin with Lunge Matrix & Leg Swings (1st Day of Fitmas) and a light jog on flat ground for 10-20 minutes.
2. Find a Short Hill: Locate a hill or stairs no more than 300 to 500 feet tall.
3. Run Up the Hill:
   • Start at the bottom, running up at a 5K pace.
   • Medium hills should last 45 to 60 seconds, maintaining good form.
   • Turn around, jog down for recovery.
   • Complete 8 hill repeats.
4. Cool Down: After the 8th repeat, end with a 10-minute run and an active cooldown.

\xa0Challenge:

• Find a hill or stairs.
• Perform the Killer Hill Challenge.
• Share a photo or route map using #12DaysOfFitmas. Let's conquer the heights together!

\xa0Ready for the Challenge?

• Tag your workout buddy.
• Gear up for the Killer Hill Challenge and make Day 7 a summit to remember!\xa0

Feel the rush of accomplishment as you conquer those hills and elevate your Fitmas journey!

Warm regards,

Do Hard Things

Welcome to the Do Hard Things Podcast with your host Jay Tiegs, Are you ready to amplify and improve your life? Then you are in the right place.  On this podcast we have unfiltered conversation with inspiring people who take on challenges and share with us, the wisdom from their journey. We talk about how doing hard things adequately enable all of us to deal with life's struggles and challenges and ultimately improve the quality of our lives. 

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