DROP THE (MEDICINE) BALL COUNTDOWN WORKOUT

Happy New Year, friends! You may have noticed a theme. Last Friday I shared my annual New Year's Resolution Poem, then on Monday I gave you tips on how to make a successful New Year's resolution. Well, today for Workout Wednesday, I am sharing my New Year Drop the (Medicine) Ball Countdown Workout. 

You may have watched the ball drop on TV like I tried to but fell asleep way too early. Today we are going to drop our own ball by using a weighted medicine ball to perform 10 exercises and countdown the reps from 10 to 1. Ready to get started? Here's how it works. 

You will perform 10 reps of each of the 10 exercises, moving swiftly from one exercise to the next without rest while maintaing proper form. Once you complete the 10 reps of each exercise rest for one minute and then perform 9 reps of each exercise...then 8...then 7...all the way down to just one rep of each exercise. By the end you will have done 55 reps of each exercise!

WHAT YOU'LL NEED

Medicine Ball - This is one that I use (affiliate link)

I took the workout outdoors because I am in Texas and this New Year's Eve it was 70 degrees. Who knows? It could snow tomorrow.

THE EXERCISES

I'll walk you through the 10 exercises you will be doing. 

Squat to Shoulder Press

With your feet a little wider than hip width apart, toes pointing forward, push your hips back and lower until your thighs are parallel to the ground (or as low as your flexibility allows) while shifting your weight onto your heels. Touch your elbows to your knees and press the medicine ball over your head into a shoulder press. 

Side Lunge to Chest Press (each side)

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  

Lunge with Twist (each leg)

With your feet hip width apart and your toes pointed straight ahead, hold your core stable with your back straight and take one large step with your right leg to lunge forward until your front knee is lined up over your ankle, your right thigh is parallel to the floor and your back knee is nearly touching the floor. Twist your torso in the direction of your forward leg. Push up to standing. Complete reps and then switch to other side.

Single Leg Deadlift (each leg)

Standing on one leg, keep your knee slightly bent and perform a deadlift by bending at your hip while keeping your back straight and neck neutral. Extend your free leg behind you in line with your body. Lower until your back is parallel to the ground. With your back straight return to the upright position. Complete the reps and switch side.

Mountain Climber

Start by balancing on your medicine ball in a straight arm plank position. Bring your knee in towards your elbow then back to plank position. Repeat with opposite foot. This is one rep. Move as quickly as possible while keeping your core engaged.

High Plank Hold (5 seconds = 1 rep) OR Push Ups

Balance on your medicine ball In a high plank straight arm position with your shoulders directly over your wrists. Your body should form a straight line from your head to your heels. Don't allow your hips to drop or raise up. Engage your abs and breathe normally. 5 seconds = 1 rep. 

If you are feeling advanced today, you could progress this exercise into a pushup by bending your arms to lower your chest to the medicine ball. 

Plank Jack

Starting in a high plank position as described above with your feet together at the starting point. Jump your legs wide out to the sides (like the motion of a standing jumping jack) and then back together.

Bridge with Overhead Lift

Lie on your back with your knees bent, your feet flat on the floor and arms extended on the ground over your head. With medicine ball in hand reach your arms over your head towards the sky while raising your hips off the floor so that your body forms a straight line from your shoulders to your knees. Pause at the top then slowly lower your hips and arms back to the ground. 

Russian Twist (each side)

With your back a 45 degree angle and your heels off the ground, twist your torso to one side and touch the medicine ball to the ground, then repeat on other side. That is one rep. To regress the exercise place your heels on the ground.

Toe Taps

This is a doozy friends! Remember to always warm up and cool down before and after every workout. Give yourself a rest day or low intensity day following this workout to allow your body time to recover. Give it a try and let me know what you think! You can leave a comment or reach out to me directly here. 

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8 Minute Tabata-Style Core Workout

This is the one of the busiest times of the year. I put together this quick eight minute tabata-style core workout so you can squeeze it in even when you are too busy to exercise. This is also a great core workout to do as part of your warm up before you run or cool down after. 

We follow the Tabata protocol which is 20 seconds work, 10 seconds rest for four minutes. You can download a free Tabata timer in the App store or on Google Play that makes it easy to time these workouts. I use a GymBoss timer (<-affiliate link) in the #shredshed and at my bootcamps. It makes it really easy to set the intervals.

8 MINUTE TABATA-STYLE CORE WORKOUT

In circuit one you'll perform 20 seconds of the crunch, rest for 10 seconds, then move on the next exercise. Once you complete the last exercise, the side plank, you will repeat the circuit. Do a right side plank on the first time though, then a left side plank the second time. After four minutes rest for one minute before moving on to circuit two. 

In circuit two you'll start with low plank for 20 seconds, rest for 10 seconds then move on to the next exercise. Once you complete the last exercise, the bird dog, you will repeat the circuit. When performing the bird dog, do right leg and left arm extended the first time through and then switch to left leg, right arm the second time. 

Give it a try and let me know what you think. Any questions? Let me know in the comments. 

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Coach Lea

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.

HIIT THE STAIRS WORKOUT

Welcome to the latest edition of workout Wednesday! This week we are going to H.I.I.T the stairs! H.I.I.T. means High Intensity Interval Training, of course. In this workout we will do an interval of high intensity stair climbs in between each strength move. 

Stair climb workouts are beneficial for runners because like hills, stair climbing helps build strength, speed and running efficiency. Work in stair or hill climbs once or twice a week in your schedule and you'll start to see improvements in your running. I love this workout because it combines cardio and strength in one efficient workout, all you need is a set of stairs. 

I went to my local track and used the stadium stairs (the same location we will be holding Fit to Run boot camps in January) but this workout can be done on any set of stairs inside or out. There were 30 steps in my climb. If you don't have as many steps in your staircase, just repeat the climb until you reach 30 steps. For example if your staircase has only 10 steps, repeat it 3 times. 

Always warm up before beginning any workout. 

STAIR CLIMBS

FORM

Keep your chest and head up with your shoulders back, eyes looking forward with your neck neutral. Keep your hands loose (imagine holding a potato chip between your thumb and pointer finger). Pump your arms at a 90 degree angle and do not allow them to cross over the front of the body. Lift your knees high as you progress to the next step. I like to think about moving vertically rather than forward. Bring those knees up high. 

SPEED

Start the bottom at a relaxed pace, gradually increasing speed as you progress to the top. The first few times it may be enough to just jog, you'll feel the change in intensity compared to running on flat ground. Over time you can increase speed as you improve.

RECOVERY

Recover by walking back down to the bottom before you perform each strength move.

THE WORKOUT

STAIR RUN

LATERAL SQUATS LEAD WITH LEFT LEG  / LATERAL SQUATS LEAD WITH RIGHT LEG x 8 REPS EACH LEG

Lower into a squat and take one large step to the side up the stairs. Staying in the low position bring your other leg up so both feet are on the same step, that is one rep. Perform 8 reps up the stairs leading with your left leg, then face the other direction to perform 8 reps leading with your right leg. Stay low! Walk back down to bottom.

STAIR RUN

SQUAT JUMPS x 8 REPS

Lower into a squat position and jump to the next step with both feet, landing softly in the low position (do not lock your knees). Walk back down to bottom.

STAIR RUN

SPLIT LUNGE x 8 REPS EACH LEG

With one leg propped up behind you on the first step lower into a lunge position. Repeat for 8 reps then switch legs. 

STAIR RUN

TRICEP DIPS x 8 REPS

Position your hands shoulder width apart behind you on the step. Bend your elbows behind you to lower your body.

STAIR RUN

PUSH UPS x 8 REPS

Start in straight arm 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 step. 

Rest for one minute (or as much as needed) and repeat two more times.

Download a FREE PDF of HIIT the stairs workout - no email address required. Just click and download.

Always allow at least 48 hours between hard workouts. Never do intense workouts on back to back days. Your body repairs, adapts and grows stronger during rest (not during the workout), so it is important to allow it the proper recovery time. 

Give it a try and let me know what you think! Any questions? Let me know in the comments. 

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Fit to Run Strength Camp for Runners Workout

Welcome to the latest edition of workout Wednesday. I don't know about you, but I love working out outside. Whether it is running on the streets or an outdoor bootcamp, I just prefer it over the gym (even though I have a great gym at home called the Shredshed). 

I know the weather doesn't always cooperate this time of year, but if we are having a nice day or even if it is cold, I'll move it outdoors for a welcome change. Working out in the dark or cold helps build mental strength, endurance and resilience. Build a tough mind while you are building that tough body. Just be sure to stay safe and bundle up!

This week I am sharing a no-equipment strength workout that can be done indoors or out that is great for building strength for runners. This is a sample of the types of workouts you will see in my Strength Camp for Runners sessions starting in January 2017.

Warm up before you begin the workout. Perform the exercises in circuit style, do not rest in between the exercises. Once you finish the circuit, rest for one minute (or as long as needed) and repeat two more times. 

SINGLE LEG DEADLIFT

Standing on one leg, keep your knee slightly bent and perform a deadlift by bending at your hip while keeping your back straight and neck neutral. Extend your free leg behind you in line with your body. Lower until your back is parallel to the floor. With your back straight return to the upright position. Perform 12 reps and repeat on other leg. 

Runners benefit from unilateral (one leg at a time) leg strength work. As your balance improves, add a weight to progress the exercise.

PUSHUP

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 by ending your elbows. Once in the low position, push back up to the starting position. If this is too challenging, drop to your knees. Perform 12 reps.

The pushup is great for runners because it is an exercise that works your entire core in addition to the chest and shoulders using just your own body weight. 

LUNGE WITH TWIST

With your feet hip width apart and your toes pointed straight ahead, hold your core stable with your back straight and take one large step with your right leg to lunge forward until your front knee is lined up over your ankle, your right thigh is parallel to the floor and your back knee is nearly touching the floor. Twist your torso in the direction of your forward leg. Push up to standing and repeat on other leg. Perform 12 reps on each leg.

The lunge with twist is another great unilateral exercise. When we run, we only move forward so we need lateral and twisting moves to stay strong and balanced in all planes of motion.

TRICEP DIP

Position your hands shoulder width apart behind you on a bench or ledge. Slide your butt off the front of the bench with your legs extended out in front of you. Bend your elbows to 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 and your elbows close to your body as you lower and raise your body. If this is too challenging you can bend your legs to modify the exercise. Perform 12 reps.

Upper body strength is important for runners too. Our legs may be doing most of the work but our arms power our stride. Don't neglect the upper body

SQUAT

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 will allow. In the low position, engage your core, squeeze your glutes and push up to standing. Perform 12 reps.

Running builds muscular endurance, but not necessarily muscular strength. Squats help us build the strength we need to run faster on the flats and get us up those steep hills.

BURPEES

Stand with your feet hip width apart, squat down by bending your knees until your hands are flat on the floor next to your feet. Jump your legs backwards into a high plank position. Jump both feet forward so you back in the starting 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. Perform 8 reps then rest for one minute (or as long as needed) before repeating the circuit.

Burpees are everyone's favorite exercise to hate. Progress this exercise by increasing the reps when you're ready! Burpees are extremely effective for conditioning and endurance. 

Give it a try outdoors or indoors and let me know how it goes! 

Want to join me in-person for Fit to Run Strength Camp for Runners in Fort Worth (Haltom City)? Learn more about Strength Camp for Runners!

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Coach Lea

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.

How to Transition from Running/Walking Intervals to Running

Welcome the latest edition of Workout Wednesday! This week we are talking about how to transition from running/walking intervals to running without walk breaks.

When you first start running it is very common to use run/walk intervals in order to adapt to running. There is absolutely no shame in walking. A lot of people are very successful running full and half marathons on a run/walk program with very impressive finishing times. If you are happy with your run/walk plan and you're continuing to progress, there is no reason to change your program. However if you're interested in transiting from run/walk intervals to running without walk breaks, I may be able to help you with the plan that worked for me when I first started running.

Most people start in the same place, it is very common be short of breath when you first start running. You have to stick with it through that hard beginning part in order to become a stronger runner. It does get easier, I promise. 

Once you have been performing run/walk intervals for a few months, you may be ready to train to run without walk breaks. I suggest that you have a solid running base before starting this program. You should be running (with walk breaks) several days a week for at least four weeks. Follow the below plan two to three days a week with full rest days in between training days to allow for proper recovery.

HOW TO TRANSITION FROM RUNNING/WALKING INTERVALS TO RUNNING WITHOUT WALK BREAKS

The key to train to run without walk breaks is to first start by taking walk breaks. Hear me out. If you stick with the program you will progress to running without walk breaks.

Walk for a few minutes to warm up. Try some dynamic stretching and/or foaming rolling to warm up before you get started.

Start running at a very slow pace. Go even slower than you think you can maintain. It's better to go too slow than too fast at this point. We can work on speed later, for now we are working on endurance. A slow pace is key.

Run until you feel like you just can't run for one more second, then try to count out 50 more steps. This may help you push past any mental barriers. When your mind says no more, see if your body has 50 more steps. It is important to be sure that you are listening to your body and not your mind. Is your mind telling you can't go on? Or is it your body? Sometimes your mind will tell you to stop, but think about it first. Can I breathe? Are my legs OK? How do I feel physically? If it is just your mind, keep going. Your thoughts can lie, especially when you are trying new things.

Once you are sure it is your body and not your mind slow to a brisk walk. Now here's the key to the whole plan: Only walk as long as you need to in order to recover your breath. It is really important to be honest with yourself and start running again as soon as you are able. When your breathing returns to almost normal It is time to start running again, don't walk for one second longer than necessary.  

Repeat the running cycle. Run as long as you can. When you think you need to stop, try to count out 50 more steps. You are probably feeling uncomfortable, but as long as you aren't feeling any physical pain, push yourself to keep running for just a little bit longer. When you are sure it is your body and not your mind, it is time to walk briskly again to recover.

Start the run cycle again. 

The idea is that you run for as long as you physically can, then walk only as much as necessary. If you continue this cycle, while being completely honest with yourself, over time your run intervals will become longer and your walk intervals will become shorter, until there are no walk intervals at all.

This process can take between four to ten weeks depending on your starting fitness level and dedication to the program. Remember that no matter what you are trying to achieve, consistency with your training is the single best path to success.

I can clearly remember the great feeling the first time I realized that I didn't need to stop for a walk interval, that I could keep running. Don't listen to your mind, listen to your body.

This same technique can be used to improve your running pace. Just replace the walk intervals with slower run internals. Run fast, then run slower to recover until you don't have to run slower anymore at all.

When you set out to run these intervals run according to time and not distance. For example, make a plan to run for 30 minutes, not three miles. You'll find that over time you will be able to cover the distance in less time. 

Give it a try and let me know how it goes.

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