Workout Wednesday: Plank Workout

Welcome to another edition of Workout Wednesday! Each week I put together a quick and effective workout that you can try at home. Runners always tell me they don't have time for strength training. I suggest you work through this core circuit after you complete your run. If you complete 10 minutes of strength training after each run this week, you could squeeze in a full body workout! 

I love planks. They are effective for building core strength, which is essential for runners! I like to do at least one to two minute low plank every day. #plankaday. If I miss a day, the @Plankpolice come after me. (No. I'm not kidding.)

Let's get planking!

HI PLANK

In a high plank position place your shoulders directly over your wrists. Your body should form a straight line from your head to your heels. Engage your abs and breathe normally. Hold for one minute.

MARCHING PLANK

In a marching plank you will transition from a high plank to a low plank position. Lower your right arm, then your left arm until you are in an elbow plank position. When transiting multiple times, like you will during this circuit, be sure to alternate the arm you first use to push up. Push back up to high plank starting with the right arm, but on the next rep, pushup to plank by starting with the left arm to minimize pressure on the shoulders. This is challenging! Work to complete one minute.

LOW PLANK

Position your elbows on the floor with your shoulders directly over your elbows. Your body should be in a straight line parallel to the floor. Engage your core, pulling your belly button into your spine while breathing normally. Squeeze your glutes. Be careful not to sink your hips or raise your butt in the air. Do not clasp hands. Hold for one minute. If you need to rest, break it up into 15 or 30 second increments. 

LOW PLANK SPIDERMAN

While in the low plank position, bring your knee out to side and bring as close to your elbow as your flexibility will allow. Be careful not to sink your hips low or raise your butt in the air. Alternate sides for one minute. 

SIDE PLANK

With a straight arm lift yourself up into a side plank position. Your shoulders should be directly over your wrists. Stack your feet and don't allow your hips to drop. Hold for 30 seconds before switching sides.

If a straight arm side plank is too challenging, start in a side elbow side plank and break it up into 10 or 15 seconds increments. Repeat on other side.

I recommend doing the circuit two to three times a week while continually challenging yourself. In order to keep progressing and getting stronger, you'll want to continuously make the circuit more difficult, either by adding more time, sets or progressing the exercises.

Like this post? Please consider sharing!
 

Tweet

Coach Lea

I am a NASM personal trainer that specializes in strength training for runners. I offer in-person training in the Shredshed, as well as online training. If you are interested in a more in-depth strength training plan for runners, 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.

Shuffle Up Your Workout with a Deck of Cards!

Welcome to Workout Wednesday! No one ever said working out had to be boring. As a bootcamp instructor I am always looking for ways to keep our sessions fun and interesting. There are lots of way to add a game component to your workouts. For this one we are going to use playing cards for a fun full body workout challenge.

Shuffle up your workout with a deck of cards.

What You'll Need

A deck of playingcards

Timer 

52 Pick-up

When I was a young girl one of my boy cousins approached me with a deck of cards and asked me if I wanted to play a game called 52 pick-up. I was excited my much older cousin wanted to play a game with me. When I enthusiastically agreed to play, he threw all the cards on the floor and walked away, "There are 52 cards, now pick them up."  Jerk. That is a trick you only fall for once.

I promise my workout won't be a trick, but I can almost guarantee you'll be working to pick yourself up off the floor after this one. 

How it works

Shuffle the cards, place them face down in a stack, then choose the first card off the top. Set your timer for 20 minutes and complete as many cards as you can in that timeframe. 

Hearts = pushups

Diamonds = squats

Spades = crunches

Clubs = burpees

You perform the number of repetitions on the card. For example, if you flip over a 4 of hearts, you perform 4 pushups. 6 of diamonds means you do 6 squats.

King, Queen, Joker and Jacks = 12 reps each. 

Hearts = Pushups

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 slowly 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. 

Diamonds = Squats

Starting with your feet hip width apart push your hips back and lower until your thighs are parallel to the floor (like you are sitting back in a chair) or as low as your flexibility allows. In the low position, engage your core, squeeze your glutes and push up to standing. Take a deep breath in as your lower to the squat and breath out as you return up to standing.

Spades = Crunches 

Start by lying on your back with your knees bent at a 90 degree angle. Push the small of your back into the floor. Contract your abs while breathing normally and lift your shoulders and upper back off the floor a few inches. Hold in the top position for 3 counts before lowering back to the floor.

You could also use a stability ball for this exercise, follow the above instructions but positioning a stability ball under your lower back.

Clubs - Burpees

Burpees (Everyone's favorite!)

Start with your feet hip width apart, lower into a squat position until your hands are flat on the ground in front of you. Jump your legs backwards into a high plank position. Jump both feet forward so you are back in the squat position. Jump up and raise both hands over your head. If this is too challenging, step back and forward from plank position instead of jumping. 

SUCCESS TIPS

Don't be tempted to skip cards. Since there are only four exercises, you may find yourself doing the same exercise several times in a row. That's ok, you are building endurance. 

Work to complete the reps on the cards only resting for as long as it takes you to flip the next card. The goal is to keep moving for the entire 20 minutes. Since the clock is ticking, you want to maximize your time.

All of these exercises can be completed using only your bodyweight, but you can challenge yourself further by adding weights to the exercises.

See how many cards you can get through in twenty minutes. I'd love to know, send me a message on Twitter or leave a note in the comments. 

Tweet to @leagenders

Partner Challenge

You could make this a partner challenge by competing with a friend to see who can get through the most cards in 20 minutes. Just remember that proper form is always more important than speed. Rushing through the exercises with improper form will make them less effective and you could risk injury. Play smart!

Please remember that while I am a personal trainer, I am not your personal trainer who knows your medical history, exercise background and unique needs. Please consult with your doctor before beginning any new exercise program. 

Any questions? I'd love to help. Let me know in the comments.

Coach Lea

Like this post? You can help me out by sharing!

Tweet

Strength & Cardio Ladder Circuit Workout

Welcome to another edition of Workout Wednesday. Each week I give you a new workout that is quick and effective. If your excuse for not exercising is that you don't have enough time, I have that excuse debunked! Most of the circuit style workouts I share are from 4-15 minutes. You can make time for that, right? 

I am returning from a long weekend at the IDEA World Fitness convention. I had a great time soaking up the knowledge and connecting with my fellow fitness professional and bloggers. It can be hard to squeeze in a workout when you're traveling. This workout is a perfect bodyweight workout that takes up little space and little time. You could knock it out on the floor of your hotel room or whenever you have limited time or space. 

This is a ladder workout that combines a strength move with a cardio move. You count up reps of the strength move from 1-10 and count down on the cardio move from 10-1. For example, in this first circuit, you would complete 1 rep of a pushup and 10 reps (each leg) of a mountain climber. Then you would move on to 2 reps of the pushups and 9 reps (each leg) of a mountain climber. Then 3 push-ups and and 8 mountain climbers and until you worked your way up to 10 reps of the push-up and 1 rep (each leg) of the mountain climber. 

strength & cardio ladder workout

There are just two moves in this circuit. The push-up and the mountain climber.

Push-Up

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 slowly 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. 

starting push-up position

low push-up position

Mountain Climbers

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 then left equals one rep.

This is a great format for strength and cardio in one workout. You could make it a full body workout by completing this circuit then switching up the exercises to a squat and high knees! 

It's important to remember that while I am personal trainer, I am not your personal trainer. Please speak to your doctor before beginning any new exercise program. Have questions? I'd love to help!

Like this post? Please consider sharing. 

Tweet

Coach Lea

Running A-Z: I is for Injury Prevention for Runners

It's another week of Running A-Z, where I cover a running-related topic following the order of the alphabet. This week is the letter I. We will be talking about exercises for injury prevention. If you missed any of our past editions, you can catch up with letters A-H in the archives.

If you read this blog on a regular basis you know that I am a huge proponent of strength training for runners. In fact, I run my whole business on the notion that runners who strength train are stronger, faster and less prone to injury. But I get it. Runners generally don't enjoy the strength training aspect as much as they love to run. The good news is that you don't need to spend hours in the gym for basic injury prevention exercises. Runners generally need to work on strengthening their hips and abs. I challenge you as a runner to find 15 minutes three times a week to perform these exercises. Our goal is to strengthen those hip muscles to avoid injury.

You'll want to progress the exercises to make them more difficult over time, either by adding an extra set, a few reps, or adding resistance. Begin with two sets of ten reps for each exercise. After a week add an extra set. Once you are doing three sets, start adding additional reps each week until you're at three sets and 20 reps. Then make the exercises more challenging or add resistance. By continually progressing the exercises you will avoid adaptation and will get stronger over time. 

CLAMSHELLS

Lie on your side with your knees slightly bent with your legs and ankles together. You can prop yourself up on your forearm during the exercise. Open and close your knees like a clam by lifting your top knee up. Repeat on the opposite side.

Progress the exercise by adding a resistance band to your thighs.

BIRD DOG

On all fours with your wrists directly underneath your shoulders lift one arm off the floor to shoulder height while lifting the opposite leg in line with the hip. Switch arms/legs after 30 seconds. Squeeze your abs and glutes during the move while breathing normally.

Progress the exercise by extending the time in position.

HIP ABDUCTION

Lie on your side with your legs stacked on top of one another. Lift your top leg to about 45 degrees before lowering. Switch sides and repeat.

Progress the hip abduction when you're ready by advancing to the side plank hip abduction.

With a straight arm lift yourself up into a side plank position. Your shoulders should be directly over your wrists. Stack your feet and don't allow your hips to drop. Lift your top leg. Switch sides and repeat.

GLUTE BRIDGE

Lie on your back with your knees bent and lift your hips off the floor while engaging your glutes and abs. Your body should be in a straight line from your knees to your shoulders.  Lower your hips to the floor and repeat. 

Progress the exercise my lifting one leg, then alternating the leg. 

I encourage you to work these four exercises into your weekly routine to build hip strength. It is important to remember that while I am a personal trainer and running coach, I am not your personal trainer and running coach. Please get clearance from a medical professional before beginning any new exercise routine.

Any questions? 

Like this post? Please consider sharing.

Tweet

Coach Lea

'Round the World Lunges: 4 Minute Lunge Workout

It's workout Wednesday and today we are talking lunge variations. With this 'round the world lunge workout you can hit your lunges from all angles. This workout is a great finisher after a run.

I love the lunge because it works several major muscle groups at once. It targets big muscle groups including the glutes, hamstrings and quadriceps. Your abdominal, back and calf muscles act as stabilizers during this exercise. A lunge is great for challenging balance and stability. Exercises like the lunge that work unilaterally (one leg at a time) are ideal for runners, since while we run we transfer our body weight on one leg at a time. 

This workout is structured Tabata-style, that means that you do 20 seconds of reps followed by 10 seconds of rest for 8 rounds, which equals four minutes. It is a great workout for people (I'm looking at you runners) who do not have a lot of time to get in their strength training. You could go for a run and finish it with this great four minute lunge circuit (or repeat 3 times with a one minute rest between rounds for a total of 15 minutes). Change up the exercises after each run and sneak in a full body workout each week at only four minutes at a time. 

Round the World Lunges

FORWARD LUNGE

With your feet hip width apart and your toes pointed straight ahead, engage your core and keep your back straight. Take one large step with your right leg to lunge forward until your front knee is lined up over your ankle and your back knee is nearly touching the floor. Do not allow your knee to move forward over your toes. Resist the urge to lean forward or rest your arms on your thighs. Once you are in the lunge position push back up to starting position. Repeat for 20 seconds on the right leg, rest for 10 seconds, then repeat on the left leg for 20 seconds. 

SIDE LUNGE

With both toes pointing forward, push your hips back and take a large step to your right and bend your right knee into a side lunge position and straighten your left leg. Do not allow your knees to move forward past your toes. Lower your hips as low as your flexibility will allow. Push back to starting position and repeat on the right side for 20 seconds before resting for 10 seconds, then moving onto the left side. 

BACK LUNGE

With your feet hip width apart and your toes pointing straight ahead, take a large step backward with your right leg, so your right knee almost touches the floor and your left leg lunges at a 90 degree angle. Do not allow your left knee to move forward past your toe. Push back up to starting position. Once in starting position, kick your right leg straight out behind you. Repeat for 20 seconds, rest for 10 seconds, then change sides.

kick your leg straight out behind you once you return to the starting position.

CURTSY LUNGE

Stand with your feet hip apart. Cross your right leg behind the body and to the left. Bend left knee 90 degrees, or as low your flexibility will allow, toes pointing forward, then return to starting position. Repeat for 20 seconds on one side. Rest for 10 seconds before moving on to the other side.

Give it a try and let me know how it goes. Stay tuned for more workouts that you add to the end of your run. 

It is important to remember that while I am a personal trainer, I am not your personal trainer that knows your medical background and exercise abilities. Please consult a medical professional before beginning any new exercise program. 

Like this article? Please consider sharing.

Tweet

Any questions? I'd love to help.

Coach Lea