CROSS TRAINING FOR RUNNERS
Becoming a better runner is not just about completing the miles - it actually comes down to proper cross training. A collection of 30 min strength workouts to supplement your training. New workouts added every week.
*Watch the video first for an overview of the workout, demo, and form guidance. All workouts are time based circuits, do each exercise for 50 sec and take 10 sec rest. Repeat the whole workout for 3 rounds, with 1 min break in between rounds.
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Day 1
50 sec on, 10 sec off // 3 rounds
Equipment: 10 lbs + booty band
- R weighted knee drives
- L weighted knee drives
- bear pose hips side to side
- R RDL to knee drive
- L RDL to knee drive
- R bird dog dumbbell rows
- L bird dog dumbbell rows
- R glute bridge w/ chest press
- L glute bridge w/ c... -
Day 2
50 sec on, 10 sec off // 3 rounds
Equipment: 10 lb dumbbell, 10 lb plate, booty band
- bear pose taps
- weighted lean back
- R fire hydrant circles
- L fire hydrant circles
- R side ab toe reaches
- L side ab toe reaches
- R side plank plate elevated hold
- L side plank plate elevated hold -
Day 4
50 sec on, 10 sec off // 3 rounds
Equipment: Bench or Box, 10 lb, plates
- plated step downs forward back and side
- R split stance lunge w/ heel elevated
- L split stance lunge w/ heel elevated
- R bent over lunge taps
- L bent over lunge taps
- R weighted calf raises
- L weighted calf raises
-...
