If you’ve gone through the 8 basic running exercises I posted last month, you may be ready for a new challenge.
If you’re a long-time runner or looking to improve your fitness for an obstacle course race, you may need an intermediate or advanced routine.
Look no further. These 10 exercises are for you. They should help you expand on the foundation you built for leg endurance and core conditioning.
Try to get them in a couple times a week on your off-running days. Each session should take you about 30-40 minutes.
Once you’ve warmed up, rest minimally in between both core and resistance exercises. Give yourself just enough time to set up for the next exercise. Be sure to stretch out at the end.
The hyperlinks to select exercises will direct you to pictures and videos from freeexercisedatabase.com.
5 minutes cardio
Other Movement Prep
*Do each 2x in circuit with minimal rest in between exercises.
1. Supermans, 12 reps
(Start) Lie face down with your arms extended overhead. Squeeze glutes and pinch your shoulder blades together.
(Move) Squeeze abdominal muscles and lift your arm, chest, and legs off the floor. Hold for one second. Return to start position. Repeat for a total of 12 reps.
2. Push Ups, 10 reps
3. Scorpions, 12 reps
(Start) Lie face down with your arms outstretched so that your body forms a “T” on a mat.
(Move) Squeeze glutes and abs. Bend your right knee, lift your right leg, and reach your right foot towards your left hand.
You should feel a stretch in your quadriceps, hip flexors, and back. Hold for one second. Return to start and alternate legs. Repeat for a total of 12 reps (6 each side).
Click here for a one-minute video with in-depth instructions.
Resistance Training Circuit
1. Single Leg Stork Stance Squats, 10 reps per leg
(Start) Balance on your right leg with arms outstretched overhead. Keep your right leg straight and lean forward bending at the hips until your torso is parallel to the floor.
(Move) Bend your right knee and drop your towards the floor as far as you can go without losing your balance. Try to keep your arms straight with the inside of your elbows parallel to your ears. Return to start position.
Complete for a total of 10 reps.
2. Forward Lunges with Shoulder Press, use 5-10 lb DB pair, 20 reps total (10 each leg)
(Start) Stand tall and hold a pair of dumbbells at shoulder height with your palms facing in.
(Move) Take a big step forward with your right leg to complete a lunge. While in lunge, straighten and extend your arms overhead. Hold for one second, then return dumbbells to shoulder height. Return to start by pushing off your right heel.
Switch legs for a total of 20 reps.
3. Single Leg Alternating Rows with Tubing (medium-heavy resistance), 20 reps total
Attach tubing to doorjamb (see tubing below).
(Start) Hold onto tubing handles facing doorjamb and step away until tubing is taut. Your arms should be extended in front of you at chest height and feet in a staggered stance. Balance on your left leg.
(Move) Perform a row by bending your elbows and pulling handles in towards your rib cage. Repeat for a total of 10 reps (5 each arm). Switch legs and repeat.
4. Push-Ups with Knee Tucks, 10-12 reps total
(Start) Start in a straight-arm plank and activate your core: tuck in your pelvis and squeeze your abs and glutes.
(Move) Tuck your right knee in towards your chest. Straighten your right leg and repeat knee tuck with your left leg. Straighten out left leg and lower yourself into a push-up. Return to start.
Repeat for a total of 10-12 reps.
5. Alternating Arm Hammer Curls, use 8 – 15lb DB pair, 10-12 reps per arm
(Start) Stand tall with dumbbells by your side, palms facing in.
(Move) Bend your right elbow to lift the dumbbell towards shoulder height. Straighten out your right arm so its by your side again and repeat with left arm.
Continue for a total of 10-12 reps per arm.
6. V-Sit Ups, 12 – 20 reps
(Start) Sit down on a mat with your knees bent, arms by your side. Lift your knees off the mat so that only your butt is touching the ground.
(Move) Straighten out your legs and lower your legs and back towards the mat. Drop down as far as you can without losing your balance. Hold for one second. Return to start position.
Repeat for a total of 12-20 reps.
7. Ab Jackknife, 12 – 20 reps
(Start) Lie down with your back on a mat, legs straight. Extend your arms so that the inside of your elbow is parallel to your ears. Squeeze your abs and glutes.
(Move) Raise your legs and arms off the mat so that toes and fingers are pointing towards the ceiling/sky. Lift your hips and shoulders off the mat. Reach with your hands towards your toes. Return slowly to start position.
Repeat for a total of 12-20 reps.
Hold a stretch for 20-30 seconds each for the following muscle groups:
*Please note that by submitting a contact form and/or engaging in any of the fitness recommendations on www.MyExerciseCoach.net, you agree to the terms and conditions of this disclaimer.
© 2009-2015 Melissa Rodriguez
site by: deyodesigns.com