Try this healthy pumpkin spice protein shake recipe for a perfect post-workout recovery drink with a mixture of healthy pumpkin carbs and protein.
Dumbbell Compound Exercises for When You Don't Have Time to Work Out
Welcome to the latest edition of Workout Wednesday when each week I share a new strength training or running workout. These dumbbell compound exercises are great for those busy days when you don't have time to work out.
I've been writing this blog for over two years now (time flies when you're having fun) and I realized that I have not yet shared a workout using dumbbells. Since I use dumbells in my own workouts, I thought it was about time I put together a quick and effective dumbbell workout you can do at home or in the gym.
This is the perfect workout for when you don't have time to workout because it incorporates compound exercises, working multiple muscles in each move. It is faster, more efficient and burns more energy (calories) than isolation movements. When you combine movements you can quickly move through your workout and get on with your day.
Working out with weights helps us build and maintain lean muscle. This is a good thing, especially if you are trying to lose weight. You want to make sure you are losing fat and preserving your muscle mass so that when you lose weight, you don't also lose muscle.
You don't have to spend all day at the gym. Incorporate strength training workouts two to three times a week to maintain and build muscle. Runners who strength train are stronger, faster and less prone to injury. Strength training is time well-invested for runners.
DUMBBELL COMPOUND EXERCISES FOR WHEN YOU DON'T HAVE TIME TO WORKOUT
I recommend moving through each exercise for the number of reps assigned, then moving to the next exercise without rest in a circuit fashion. One you complete all four moves, rest for about a minute and repeat the whole circuit one or two more times.
dumbbell compound exercises for when you don't have time to work out.
TRAINER TIPS
Perform each move slowly while paying attention to proper form. This is not a race against the clock. Choose a dumbbell weight that challenges you to complete the assigned number of reps. If it is very easy to complete the reps trying going up in weight. However, the weights should not be so heavy that you can't complete the assigned number of reps. It may take some experimenting to find the right weight for you.
As you get stronger your body will adapt to the exercises which will make them feel easier (YAY) but that also means they won't be as effective (BOO!). You have to constantly challenge your body as you get stronger. After several weeks you can do this by adding additional reps; instead of 8 reps, perform 12. You can also increase the number of sets by running through the circuit four times instead of three. You can increase weights as you get stronger and/or decrease rest times. All of these things will challenge your body in a new ways so it can grow even stronger.
Give it a try and let me know how it goes. Have any questions? I'd love to help!
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4 STRENGTH EXERCISES 4 WORKOUTS FOR RUNNERS
Welcome to the latest edition of workout Wednesday! If you've been hanging around here at the strength and running blog, you know that I am a huge proponent of strength training for runners. As a long-time runner myself I understand that runners sometimes have a bit of resistance (pun-intended) to strength training. It's not that they don't know that it's important or understand that it helps make them faster, stronger and less prone to injury, it's just that they don't enjoy the time in the gym like they do on streets, trails or track. I get it. They don't want to spend a bunch of time in a gym taking away from the their time on the road. After all, there are only so many hours in the day and it's hard enough to find the time to get out and run, how are they supposed to find additional time to strength train?
I have good news for you. You don't need to spend hours in the gym pumping iron. You can spend 12-25 minutes three to four days a week, either immediately before an easy run, at a different time of the day or on an off day from running.
The exercises in these circuits are compound exercises which means we are working multiple joints and muscles at once for the most effective and efficient workout. This full body workout can be structured a few different ways using some basic strength exercises that are great for runners.
This post contains affiliate links which means that if you click on a link in this post and make a purchase I make a small percentage of the sale with no additional cost to you. No one is getting rich here, it just helps with the running (pun-intended) of this blog. Thanks, as always, for your support.
EQUIPMENT USED IN THIS WORKOUT
download a free printable PDF of this four exercises for runners workout
THE STRENGTH EXERCISES FOR RUNNERS
SINGLE LEG DEADLIFT
Standing on one leg, keep your knee soft (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.
SQUAT WITH SHOULDER PRESS
With your feet hip width apart push your hips back, brace your core 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. While holding a medicine ball, touch your elbows to your knees in the low position. Push up to standing while pressing the medicine ball above your head into a shoulder press.
CURTSY SQUAT WITH CHEST PRESS
Holding a medicine ball or weight to your chest, 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. In the low position straighten your arms to press the ball out from your chest. Bring the weight back to your check and return to starting position. Alternate sides.
BACK LUNGE WITH RESISTANCE BAND ROW
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. While static in the low position, use a resistance band to row your right arm back keeping your shoulders down and elbow close to your side. Push back up to starting position. Always row on the same side as the leg that steps back.
4 WAYS TO STRUCTURE YOUR WORKOUT
13 MINUTES: TABATA-STYLE
Using a Tabata timer app or an interval timer, perform the below exercises as indicated:
TABATA ONE:
SINGLE LEG DEADLIFT RIGHT SIDE- 20 SECONDS
REST 10 SECONDS
SINGLE LEG DEADLIFT LEFT SIDE - 20 SECONDS
REST 10 SECONDS
REPEAT FOR FOUR MINUTES
REST 30 SECONDS BEFORE MOVING ON TO NEXT CIRCUIT
TABATA TWO:
SQUAT WITH SHOULDER PRESS - 20 SECONDS
REST 10 SECONDS
ALTERNATING CURTSY SQUAT WITH CHEST PRESS - 20 SECONDS
REST 10 SECONDS
REPEAT FOR FOUR MINUTES
REST 30 SECONDS BEFORE MOVING ON TO THE NEXT CIRCUIT
TABATA THREE:
BACK LUNGE WITH ROW RIGHT SIDE - 20 SECONDS
REST 10 SECONDS
BACK LUNGE WITH ROW LEFT SIDE - 20 SECONDS
REST 10 SECONDS
REPEAT FOR FOUR MINUTES
12 MINUTES: 30 SECONDS EACH EXERCISE
Set the timer for 30 seconds x 6 and complete the circuit below.
SINGLE LEG DEADLIFT RIGHT SIDE - 30 SECONDS
SINGLE LEG DEADLIFT LEFT SIDE - 30 SECONDS
SQUAT WITH SHOULDER PRESS - 30 SECONDS
ALTERNATING CURTSY SQUAT WITH CHEST PRESS - 30 SECONDS
BACK LUNGE WITH ROW RIGHT SIDE - 30 SECONDS
BACK LUNGE WITH ROW LEFT SIDE - 30 SECONDS
REST ONE MINUTE
PERFORM THREE TIMES
20 MINUTES: AS MANY ROUNDS AS POSSIBLE
Set the timer for 20 minutes and perform the below circuit as many times as you can in the time frame. Move through the exercises quickly but with controlled movement. No sloppy reps!
SINGLE LEG DEADLIFT RIGHT SIDE - 8 REPS
SINGLE LEG DEADLIFT LEFT SIDE - 8 REPS
SQUAT WITH SHOULDER PRESS - 12 REPS
CURTSY SQUAT RIGHT SIDE WITH CHEST PRESS - 8 REPS
CURTSY SQUAT LEFT SIDE WITH CHEST PRESS - 8 REPS
BACK LUNGE WITH ROW RIGHT SIDE - 8 REPS
BACK LUNGE WITH ROW LEFT SIDE - 8 REPS
THE REP PYRAMID
The first time through the circuit perform each exercise for 6 reps.
Rest for one minute
Repeat the circuit but this time perform 8 reps for each exercise
Rest for one minute
The third time through perform 12 reps for each exercise
Rest for one minute
8 reps for each exercise
Rest for one minute
6 reps for each exercise
SINGLE LEG DEADLIFT RIGHT SIDE
SINGLE LEG DEADLIFT LEFT SIDE
SQUAT WITH SHOULDER PRESS
CURTSY SQUAT RIGHT SIDE WITH CHEST PRESS
CURTSY SQUAT LEFT SIDE WITH CHEST PRESS
BACK LUNGE WITH ROW RIGHT SIDE
BACK LUNGE WITH ROW LEFT SIDE
Do you find the time for strength training?
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Run, Rock and Reps Workout
Welcome to the latest edition of Workout Wednesday when each week I share a new running or runner-specific strength training workout. This week I am combining the best of both worlds with a running workout that includes strength training. Runners always tell me they don't have time for strength training, but if you combine some strength moves with your running intervals you can fit it all in with a quick and efficient workout.
In this run, rock and reps workout, the rock refers to an isometric hold. Isometric training is holding a position without movement. Isometrics build strength by holding the muscle under tension against the resistance of our own bodyweight.
Reps refers to the number of repetitions of each exercise.
Download a free printable PDF of the Run, Rock and Reps workout.
This post contains affiliate links. That means if you click on a link in this post and make a purchase, I make a small percentage of the sale at no additional cost to you. No one is getting rich here, it just helps with the costs associated with running (pun intended) of this blog. Thank you, as always, for your support.
RUN 1/4 MILE
After warming up you start the workout by running 1/4 mile at a hard effort pace (see RPE chart for effort levels). This pace should feel challenging, but not an all-out-sprint. You should be able to hold the pace for the duration of the run. This workout is great for the track or treadmill where it is easy to measure out 1/4 mile. You could also use your GPS watch (<- this is what I have) or just use a timer and run for two or three minutes.
SQUAT HOLD
With your toes pointing straight ahead and your feet about hip width apart, push your hips back keeping your back straight and your chest up, lower into a squat position until your thighs are parallel to the floor (or as low as your flexibility will allow). Hold the low position for 30 seconds while breathing normally. Take breaks if you need to (feel the burn) but work up to holding for 30 continuous seconds. You can also do this exercise with your back flat against a wall.
SQUAT REPS
After you complete the squat isometric hold follow with 15 repetitions of a squat. 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.
STRAIGHT ARM PLANK HOLD
Start in a straight arm plank position with your wrists directly under your shoulders with your legs slightly 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 (get that bum out of the air!) or sag down. Hold for 30 seconds.
PUSH UP
After holding the straight arm plank you are in the perfect position for 15 reps of pushups. Keep your body in a straight line with your core engaged, bend your elbows to slowly lower your chest to the floor. Once in the low position, push back up to the starting position. If this is too challenging place your hands on an elevated surface like a weight bench or a counter top. As you get stronger, reduce the elevation until you are on the floor.
BRIDGE HOLD
Lie on your back with your knees bent and your feet flat on the floor. Raise your hips off the floor so that your body forms a straight line from your shoulders to your knees. Engage your core and squeeze your glutes as you hold the position for 30 seconds. For an added challenge, while keeping your knees together, straighten one leg off the ground for 15 seconds, then switch legs.
BRIDGE REPS
To perform 15 reps lower your hips back to the floor before quickly pushing back up to the bridge position. Take a breath in as you lower and breathe out as your raise back up into position.
Perform this circuit a total of four times to run one mile and complete four sets of each of these exercises.
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Fit To Run: Download Free Printable PDF Strength for Runners Workouts
Welcome to the latest edition of workout Wednesday! For the last several weeks, I have been unveiling my strength for runners program one section at a time. Have you missed anything so far? I put together the month one and month two workouts in a printable PDF format, so you can download all the strength and running workouts at once.
Download free printable PDF Fit to Run: strength training for runners
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I love cardio, running specifically. But after 30, it’s not enough to keep muscle, boost metabolism, or stay strong. Lifting doesn’t replace your favorite workouts, it helps you run, ride, and move better, so you can keep doing what you love for years to come. download my free three week strength training program to get started.