Welcome to the latest edition of workout Wednesday! Last week I shared my 5x5x5 Leg Workout, so it seemed only fitting to follow up with the upper body workout version.
You perform each exercise for 5 reps before moving on to the next exercise without rest. After you complete the five exercises, rest for one minute and repeat the circuit four more times. By the end you will have performed 25 reps of each exercise and ran 2.5 miles. Not too shabby for a strength and running workout!
Set a timer to see how long it takes you get through the five circuits to establish a baseline time frame for future workouts, but you should not rush through the exercises for time. It is more important to perform each exercise with perfect form than it is to complete it quickly.
5 exercises | 5 reps | 5 rounds
Start in a high plank position with your hands placed a little wider than your shoulders. Keeping your body in a straight line, while engaging your core, bend your elbows to lower your chest to the floor. Once in the low position, push back up to the starting position. If this is too challenging, drop to your knees.
Position your hands shoulder width apart behind you on a bench. Slide your booty off the front of the bench with your legs extended out in front of you. Keep your elbows close to your sides (don't allow them to flare out) and lower your body toward the floor until your elbows are at about a 90-degree angle while keeping your back close to the bench. From the low position, straighten your elbows to return to the starting position. Keep your shoulders down as you lower and raise your body. If this is too challenging you can bend your legs to modify the exercise.
Start in a high straight arm plank position with your wrists directly under your shoulders with your legs wider than hip width for stability. Keep your body in a straight line from your shoulders to ankles while engaging your core. Do not allow your hips to hike up or sag down.
With your core tight and your glutes engaged lift your right elbow to row as you bend your elbow up toward the ceiling. Keep your elbows close to your side, do not allow them to flare out. Do 5 reps on each side before moving on to the next exercise. I am using a 12 lb weight here (affiliate link) but you could do this same movement without any weight.
Let's work that core! Start in a high straight arm plank position with your wrists directly under your shoulders with your legs wider than hip width for stability. Keep your body in a straight line from your shoulders to ankles while engaging your core. Do not allow your hips to hike up or sag down. Quickly bring your right leg, then your left leg in to touch your elbows. Right leg, left leg = one rep.
5 MILE RUN
You can do the .5 mile run on a treadmill (like I do in the #shredshed), at the track (like we might do at boot camp) or on the street. If you decide to run on the streets you can measure the distance using a running app or in your car. The pace of your .5 mile run should be comfortably hard, this means you should be pushing your pace slightly outside your comfort zone (not a leisurely jog) but also not going all-out 100%.
Give it a try and let me know what you think!
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I am a NASM personal trainer and RRCA adult distance running coach that specializes in strength training for runners. I offer in-person training in the Shredshed, online training and Fit to Run bootcamps. If you are interested in a more in-depth running or strength training plan, please contact me. Have questions? I'd love to help.
While I am a certified personal trainer, I am not your personal trainer. Since I don't know your exercise abilities, injury background or medical history, please see your doctor before beginning any new exercise program. This is an opinion blog. No information in this blog is intended to be taken as medical advice or prescription. Please see your doctor and/or registered dietitian for any health concerns.
WHAT I'M WEARING
These are affiliate links which means if you make a purchase, I make a small commission with no extra cost to you. This helps support the running (pun intended) of this blog.