This workout is led in person by me, Assistant Coach Tom, after the Tuesday evening workouts, if weather and conditions allow, and if anyone is present and interested. Please let me know at the workout if you are interested, and we can do the workout together after the warmdown.
The idea of this workout is to help familiarize you with different exercises you can do without any equipment. And even if you do know them, it’s a good opportunity to fit some strength training into your busy week.
Strength training helps with running economy, fitness, injury prevention, and longevity.
If you’re doing the workout at home or at the gym, you have the option of making the exercises more challenging by using weights and resistance bands.
- 10 minutes:
- Crunch – 30 seconds
- C-Crunch – 30 seconds
- Triple pulse pike crunch – 30 seconds
- side lunges with diagonal rows – 1 minute
- plank – 30 seconds
- plank with alternating hand taps – 30 seconds
- bolt fireflies – 30 seconds
- left – triple pulse lunges with step up – 30 seconds
- right – triple pulse lunges with step up – 30 seconds
- left – 45 degree kickback with bent knee – 30 seconds
- right – 45 degree kickback with bent knee – 30 seconds
- diagonal crunches – 1 minute
- left – modified get ups – 30 seconds
- right – modified get ups – 30 seconds
- left – clams – 1 minute
- right – clams – 1 minute
Crunch
- Supine on ground, knees bent. Lift torso up, keeping the feet touching the ground.
C-Crunch
- Supine on ground, knees bent. Lift torso up at the same time as lifting the knees over the hips.
Pike Crunch
- Supine on ground, point feet skyward and crunch shoulders up off the ground.
Side Lunge with Diagonal Row
- Stand with feet wide, and then keeping both feet on the ground, lunge sideways. Add a diagonal row to the move by lowering the hand opposite the working leg, and “rowing” it back up as you shift the lunge to the other leg.
Plank
- Lie prone, and then prop yourself up on your hands and toes while keeping your body straight.
Bolt fireflies
- Starting from a plank position, bend your knees and push your weight towards your feet, and then shift your weight forward back over your hands while lifting one knee towards the elbow into a “firefly.”
Lunges
- Both feet touching the ground, with one foot stepped backwards, and both knees bent.
Lunge Step-Ups
- Lunge, and then step the rear leg forward all the way past the standing leg into an upright stance with the once-rear leg’s knee now lifted forward of its hip.
45 degree Kickbacks with bent knee
- Standing on one leg bent at the knee, extend the other leg out at a 45 degree angle behind you.
Diagonal Crunches
- Supine on the ground with knees bent and feet on the ground, extend arms up and crunch up diagonally to one side, lifting the shoulders off the ground.
Modified Getups
- Supine on the ground, one knee bent and one knee straight. Extend the arm on the other side of the body from the bent knee, then crunch upwards to lift the shoulder of the extended arm up off the ground.
Clams
- Starting from a side hover position with knees bent and one knee touching the ground, open the knees wide.
