This workout is led in person by 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 and by extending the duration.
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The focus of the workout this month is on the posterior chain.
10 minutes:
- double leg lift – 30 seconds
- C-crunch – 30 seconds
- triple pulse C-crunch – 30 seconds
- hip bridge – 30 seconds
- walking hip bridge – 30 seconds
- breakdancer kickthroughs – 45 seconds
- burpees – 30 seconds
- scorpion kicks (left) – 45 seconds
- scorpion kicks (right) – 45 seconds
- hip bridges – 30 seconds
- kneeling windmill (left) – 45 seconds
- kneeling windmill (right) – 45 seconds
- side plank crunch & Copenhagen plank (left) – 45 seconds
- side plank crunch & Copenhagen plank (right) – 45 seconds
- butterflies – 45 seconds
- heel beats – 30 seconds
- Double Leg Lift
- Supine on ground, knees bent. Lift both bent knees up over the hips, keeping the head and back touching the ground.
- C-Crunch
- Supine on ground, knees bent. Lift torso up at the same time as lifting the knees over the hips.
- Bridge
- Supine on the ground, knees bent, feet near butt. Lift butt up off the ground.
- Breakdancer Kickthroughs
- Breakdancer Kickthroughs start from the Bear Crawl position (on all fours with the knees lifted), then lift one hand off the ground and the opposite foot off the ground, and then kick the lifted foot sideways as you rotate your torso.
- Burpees
- Start from a standing position, squat, kick feet back, do a pushup, return to squat, stand, and jump.
- Scorpion Kicks
- Down on all fours, then lift one leg behind you with its knee bent, and then lift that leg to push its foot up to the sky. Move the lifted foot up and down.
- Kneeling Windmill
- Get into a hip flexor stretch position with one arm up and one arm down, tilt your shoulder down, and then bring the shoulder back up square with the other shoulder.
- Side Plank Crunch
- Plank on one hand (the picture below is a variant called the hover, which means the elbow is on the ground) with either both feet touching the ground or one knee and one foot touching the ground, and your torso straight and facing sideways, then crunch your top off-the-ground elbow and knee in towards one another.
- Copenhagen Hover or Plank
- Start from a side hover or plank position, and then extend the bottom leg forward. The bottom leg can stay bent at the knee, or straight for more of a challenge.
- Heel Beats
- Lying on your belly with your fingers touching the ground forward of your head, lift your upper torso off the ground as well as your feet, and tap your heels together.
