Workout Purpose and Description
The idea of this workout is to help familiarize you with different exercises you can do without any equipment, and to provide a base for more intensive training. This sort of training helps with injury prevention, confidence, muscle recruitment, running economy, muscle retention, healthspan, longevity, and fitness and running performance in general.
You have the option of making the exercises more challenging by using weights and resistance bands and by extending the duration.
At the Tuesday evening group run we sometimes do this workout together, but that won’t be an option this month at the Woburn cinema location.
10 minutes:
- C-crunch – 30 seconds
- Supine on ground, knees bent. Lift torso up at the same time as lifting the knees over the hips.
- C-crunch triple pulse – 30 seconds
- C-crunches with three pulses and the top before lowering back down.
- oblique knee drop (alternating sides) – 30 seconds
- Supine on the ground, lift knees bent 90 degrees up, and then keeping your shoulders touching the ground rotate your knees together sideways.
- bridges – 30 seconds
- Supine on the ground, knees bent, feet near butt. Lift butt up off the ground.
- cross crawls – 30 seconds
- Supine on ground, alternately bring one shoulder towards the opposite knee.
- triple pulse bridges – 30 seconds
- Supine on the ground, knees bent, feet near butt. Lift butt up off the ground and pulse it up three times before lowering back down.
- hover – 30 seconds
- Lie prone, and then prop yourself up on your elbows and toes while keeping your body straight.
- hover with alternating toe taps – 30 seconds
- Hover and then lift one leg, move that leg sideways, tap the toes of that leg lightly down to the ground, and then lift the leg again and bring it back to starting position. Alternate legs.
- double leg circles – 30 seconds
- Lying on your back, extend your straightened legs up and forward, and then trace the outline of two circles (one circle per leg, each leg going at the same time). That is, lower both feet, then circle the feet wide, then lift the feet, then bring the feet back together to complete the two circles, and repeat.
- pike crunch – 30 seconds
- Supine on ground, point feet skyward and crunch shoulders up off the ground.
- side lunge with diagonal row – 30 seconds
- 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.
- Crescent Lunge with Single Leg Squats (left) – 30 seconds
- Lunge with a forward hinge at the hips, rear leg is straight at the knee with opposite hand on hip and other arm held straight up above head. Squat on the one leg.
- Crescent Lunge with Single Leg Squats (right) – 30 seconds
- Lunge Step-Ups (left) – 30 seconds
- 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.
- Lunge Step-Ups (right) – 30 seconds
- intense pose with heel lift – 30 seconds
- Stand with knees bent, butt pointing backwards, straight back angled up and forward, and arms raised. Add a heel lift to the pose by lifting both heels off the ground.
- diver’s pose – 30 seconds
- Balance on your toes with straight legs while leaning forward.
- iguana back extensions – 1 minute
- Back Extensions with the hands wide and the fingers gently touching the ground.
- Back Extensions with the hands wide and the fingers gently touching the ground.
- heel beats – 30 seconds
- 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.
- 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.