Series Feature: Foundations of Jogging: Puerto Rico
Join iFIT Trainer Knox Robinson on a trek across paradise with his Foundations of Jogging: Puerto Rico Series! Experience stunning, diverse sights from Old San Juan to El Yunque National Park as Knox coaches you to take the first step and start moving.
We also got the scoop from Knox recently about filming this Series and how his experience as a trainer shapes his fitness journey.
About the workouts
Knox coaches you through 6 walk-to-jog workouts that will develop your strength and endurance, as well as refine your technique safely and sustainably.
About Puerto Rico
Puerto Rico’s lush landscapes reveal a captivating blend of tropical rainforests, pristine beaches, and majestic mountains, while its rich history and vibrant culture weave together the stories of indigenous heritage, colonization, and the influence of African, European, and Caribbean traditions.
Workout highlights
- Beginner + / Intermediate workouts
- 6 workouts
- Average workout duration: Under 30 minutes
- Available on treadmills
Puerto Rico is calling, are you ready? Join the Foundations of Jogging Puerto Rico Series now!
When it comes to your coaching style, what philosophy do you feel helps people find joy and fulfillment?
Knox:
“Well, that’s just the thing. It’s a journey. And often, in our culture, we become so goal-oriented, and that’s totally understandable. But at the same time, when you’re thinking about a running journey, [it’s] about a sustainable [experience]. Doing gradual work over time, looking deep within ourselves, distilling the noise, and [finding the right plan] for each of us.”
Have you faced any obstacles or setbacks in your fitness? If so, how did you overcome them?
Knox:
“I’ve definitely had personal setbacks in my fitness, but I’ve had to give myself grace, be good to myself, and let my love for [fitness] come back to the fore. Sometimes that took years. I had an experience as a young athlete that stopped my running practice overnight, and it took maybe 10 years to find my way back. But I’ll tell you, when I came back, I was so resilient and convicted in my love for the practice and the craft of running that I was adamant that I would never let anything or anyone steal my joy again.”
One last question, Knox. Tell us about Foundations of Jogging: Puerto Rico. What moments stand out from filming this Series?
Knox:
“Puerto Rico is one of the most beautiful places on the planet. At the same time, the culture is so rich and diverse that it’s always an exhilarating experience. It’s also an incredibly humbling experience.”
How so?
“As a Black American, it’s impossible for me to think about Puerto Rico without giving respect to the African presence and the Taíno native presence that [influences] so much of the culture. To consider the lives of the African people who toiled under enslavement, the Arawak and the Taíno Indian cultures, and how they survived under colonialist conditions is important for me to reflect on. You can see that in the final workout when I make it to the beach, and I’m dancing with some of the Bomba drummers on the beach by Loíza Aldea. It’s incredible to be there on the shores of the Caribbean with Afro-Puerto Ricans and just intensely, intimately feel the beat of their culture that survives to this day. I couldn’t be more proud to share that with the iFIT Community.”
To learn more about Knox and his journey, follow him and iFIT on Instagram.
Get going with Knox!
Take your skills to the next level with these other Series from Knox available on your NordicTrack or ProForm treadmill and elliptical.
Foundations of Cardio: Mexico City
Get your running journey started as Knox coaches you through progressive walking and jogging workouts, and see the stunning sites that make Mexico City a traveler's dream!
South Africa Foundations of Running
Run with Knox and discover running techniques, how RPE works, and his top running tips. Get a taste of South Africa’s spectacular views while establishing your running base!
Foundations of Running: Increase Your Speed
Knox’s follow-up to his Foundations of Running Series in South Africa focuses on speed through interval workouts that build power and strength in Kenya’s most beautiful places!
Foundations of Running: Increase Your Speed Endurance
You’ll develop speed endurance in Part 3 of Knox’s Foundations of Running program, with Tanzania’s breathtaking landscapes setting the tone throughout this Series!
Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFIT assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article. Always follow the safety precautions included in the owner’s manual of your fitness equipment.
You might also like
.jpg&w=3840&q=75)
Trainer Games Complete Collection: Every Workout. Every Episode. One Epic Experience.
Experience the full intensity of Trainer Games in one place. The Trainer Games Complete Collection brings every episode, workout, and behind-the-scenes moment together inside the iFIT fitness app, so you can train, watch, and stay inspired alongside elite trainers from start to finish.
February 16, 2026
Explore Heart Rate Training with the ActivePulse™ Training Series
When it comes to a customized, interactive workout experience, it doesn’t get better than heart rate training. Our new, groundbreaking feature called ActivePulse uses your heart rate to personalize your workout. It’s the newest way to experience an interactive, personalized experience with iFIT. What is ActivePulse? ActivePulse is iFIT’s first heart rate training feature, designed for users who want to get the most out of their workouts. With ActivePulse turned on and a Bluetooth®-enabled heart rate monitor connected to your treadmill, the intensity of your workout will be automatically adjusted, based on your target heart rate zone. You will automatically be sped up or slowed down in order to maintain the ideal heart rate zone for your workout. This includes recovery, speed, or strength runs! Ready to explore ActivePulse? Try the ActivePulse Training Series! If you’re ready to try this new feature and put heart rate training to work for you, join the ActivePulse Training Series that covers all the basics of ActivePulse and heart rate training as you explore beautiful San Diego. Filmed in 2019, this six-part program is led by iFIT Trainer Tommy Rivs Puzey. Together, you’ll run through San Diego as you learn how to use the ActivePulse feature. You’ll also learn about the five heart rate zones, cardiac drift, and how your heart responds to stress. As you explore different zones, Tommy will continue to adjust your workout in order to set the perfect intensity for your fitness level. Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFIT assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article. Always follow the safety precautions included in the owner’s manual of your fitness equipment.
March 30, 2021
iFit Trainer Anja Garcia's Favorite Core Exercises
Core strength is an essential component of your well-being. For many, abdominal exercises are incorporated into a fitness routine for the sole purpose of acquiring that sought-after six pack. The real benefit, however, comes in the form of improved posture, reduced risk of sports-related injuries, improved athletic performance, reduced back pain, etc. iFit Trainer Anja Garcia regularly incorporates ab exercises into her workout routine. We asked her to share five of her favorite core strengthening workouts to target and tone your abs. We hope you'll give them a try! Bear hops in hand and elbow plank Muscles engaged: entire core and lower body with the frog hop Keep your shoulders stacked inline with your wrists to begin, then align with your elbows when dropping down to forearm plank. Make your neck straight and inline with the rest of your body to avoid extra stress on your neck—try looking forward about a six inches to a foot in front of your fingertips to keep your neck straight. Think of pushing your belly button up into your stomach to keep your back nice and straight. No high or sagging hips! A straight back will keep your core engaged. Avoid rocking your hips back and forth as you go from straight arm plank to forearm plank. Sometimes, widening your stance will help limit the amount of swaying. Beast bird dog Muscles engaged: entire core Added benefits: Not only will it help straighten your core, but it's a great way to help challenge your balance and stability! Keep your neck straight and inline with the rest of your body to avoid extra stress on your neck—try looking forward about a six inches to a foot in front of your fingertips to keep your neck straight. Your feet should be wider than shoulder width apart. Scissor switches Muscles engaged: entire core, but focused mostly on your lower abs and obliques Keep your hands tucked behind your head with your elbows wide. Look upward and straight ahead to keep your neck in line with your back. Try your best to avoid tucking your chin. Pro tip: Find a spot to look at on the ceiling. For more of a challenge, keep your legs nice and straight. To modify, keep a bend in your knees. Side plank wrap with leg lift Muscles engaged: entire core, targeting the obliques as you thread the needle (pull your arm through) Make sure your shoulder is in a straight line with your elbow and perpendicular to the floor. Keep your hips lifted up high and try to avoid sagging. Stack one leg on top of the other (to increase stability, you can bring the top leg in front of your bottom, supporting leg). Boat pose tuck up with v-extension Muscles engaged: entire core, targeting the lower core with the leg raise Keep your hands tucked behind your head with elbows wide. Look upward and straight ahead to keep your neck in line with your back. Try your best to avoid tucking your chin. Pro tip: Find a spot to look at on the ceiling. Keep your back nice and straight. We hope you'll give these challenging and fun abdominal exercises a try. Remember—the key to achieving all the amazing benefits that come with a strong core is proper form and consistency. Make sure to incorporate these ab moves into your workouts regularly, while still remaining mindful of your form.
May 1, 2019
