Welcome to the latest edition of workout Wednesday, when each week I share a running or runners-specific strength training workout. This week we are covering core plus a burst of cardio all in less than 10 minutes.
This is a great workout to fit in before your run. Runners will benefit from a strong core and this workout has a hip abduction move to help build needed hip strength in lateral movements.
ELBOW PLANK WITH ALTERNATING CRAWLS
Begin in a forearm plank position. Position your elbows on the floor and your shoulders directly over your elbows. Your body should be in a straight line parallel to the floor. Engage your core while breathing normally. Be careful not to sink your hips or raise them in the air. If you need to rest, break it up into 15 second increments. More on proper plank form in this blog post Bring your knee out to the side and up towards your elbow. Repeat on other side and continue for 30 seconds.
SIDE PLANK WITH HIP ABDUCTION
With a straight arm, lift yourself up into a side plank. Be sure that your wrist, elbow and shoulder are stacked in a straight line, so your arm is not angled. Perform leg lifts with your top leg for 30 seconds. Repeat on other side for 30 seconds.
ALTERNATING MOUNTAIN CLIMBERS
This is the cardio part of the workout. In a straight arm plank position, bring in your knee to your elbow and quickly alternate between the right and left sides. Move as quickly as possible while maintaining proper form.
STRAIGHT ARM PLANK WITH ALTERNATING LEG LIFTS
In a straight arm plank position, make sure your wrists, elbows and shoulders are aligned in a straight row. Brace your core while breathing normally. Lift your left leg while engaging your glutes (butt muscles) and slowly lower. Lift your right leg and lower. Continue to alternate sides for 30 seconds.
Complete the circuit three times through with little to no rest between exercises. Rest for 30 seconds to one minute between circuits.
Give this a try before your next run and let me know how it goes.
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