It's Independence Day in the US and it's also workout Wednesday, so I thought this week we'd blow up our workout a bit! This is a fast-moving, short-timed, high-intensity workout. Just like in the front row of a fireworks show, it's not for the weak of heart!
THE FIRECRACKER FIVE WORKOUT
Perform 30 seconds of each exercise with little or no rest between exercises. We'll move between a low-intensity movement and an explosive one.
Always warm up before any workout. Don't rush the moves. While you should be moving through the circuit fairly quickly, take the time to reset your form for each rep of each exercise, especially the explosive moves. Exercises done quickly with improper form are at best ineffective and at worst, dangerous. Be safe and don't put your eye out.
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If you think of stability ball exercises and can only come up with crunches, try these exercises to use the stability ball to strength the whole body. Forget ball crunches and get creative!
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Runners can enhance their overall athleticism and help prevent injuries with runner-specific strength training. Learn about the exercises you can perform in all three planes of motion to improve your running performance.
In this blog post I explain how to survive the summer running season by taking some time off the road and moving it into the gym, so that when fall training season rolls around, you’ll be primed and ready for your strongest running performances ever.
Don’t waste your time in the gym doing ineffective exercises that won’t help your running. This article covers the ultimate warm-up and strength circuits that every runner needs to improve in running.
HIIT the local track for this high intensity interval workout that includes running stadium stairs, 1/4 mile track repeats and strength exercises designed to improve strength, speed and power in runners.
Try these running intervals and strength circuits designed to improve your overall running strength and speed in one efficient workout. Download a free PDF of this workout with no email address required.
If you think you don’t have time to do a strength training for runners work out, try this four-minute full body Tabata-style workout as part of your warm-up before your next run.
Fartlek is not just a funny word. It’s Swedish for Speed Play. It’s running sprints like you did as a kid to catch up with your friends or to prove you can make it to the field first. It’s like a dog chasing a squirrel then stopping to smell the fire hydrant. It’s unstructured paces and distances based on feel. Learn to run faster by having fun with speed.
Enjoy the benefits of strength training for runners with these short and efficient workouts. Work them in your schedule before an easy run as part of a warm up or repeat in a circuit style for a full body workout on a non-running day. Run stronger, faster with reduced chance of injury.