Here it is- my ultimate bodyweight circuit to improve your run! It's a quicky, but will really challenge all of the muscles needed to support a strong, fast run.
* Lunge to Knee-Ups*
Works the quadriceps, glutes, and hip flexors. Begin with feet in a staggered stance, toes facing forward, and knees following the lines of the toes.
Keeping your upper-body straight, bend at the knees to lower yourself to the ground. Make sure your front knee doesn't pass your toes and come straight down like you're on a set track, stop when your front leg forms a 90 degree angle at the knee.
Come back to the starting position, then stand all the way up, and lift your back leg in front of your body, bending at the knee.
Return to the starting position for 1 rep. Complete 10 reps on each side before moving on.
*Plank Jacks*
Works the abs, back, hip adductors and abductors. Assume the standard plank position, like the begining of a push-up, with hands directly under shoulders, elbows straight, and a flat back.
Maintaining proper form in your plank, kick your feet out wide and back together (a la jumping jacks) for 45 seconds before moving on.
*Single Leg Deadlifts*
Works the hamstrings, glutes, and back. Begin with feet under hips and the core pulled in for support. Lift one leg off of the ground and keep the back straight as you hinge forward at the hips. Lower until you feel a stretch down the back of the supporting leg, keeping the core tight and back straight the entire time. Return to starting position and repeat on the other side for one rep. Complete 10 full reps (20 altogether) before moving on.
*Side Squat Series*
Works the glutes, hamstrings, inner and outer thighs. Begin in a wide stance with feet slightly turned out and knees following the lines of the toes.
Bend one knee, shifting your weight to that side, keeping knees in line with, and not passing, toes for a side squat.
From that position, bend the other knee, keeping the back straight, and the knees over toes, coming into a full, standard squat position.
Shift your weight to the other side, then return to starting position and reverse direction for one rep. This should be a fluid movement and should feel somewhat like you're making a triangle with your movements. Complete 10 full reps (10 each direction) before moving on.
*Inchworms*
Works pretty much the whole body. Begin at standing and fold over at your waist to place your hands on the ground in front on your feet. Balance your weight between your hands and feet as you walk yourself out into the plank position.
Keep your body in a straight line with your glutes down and hold the position for 30 seconds before walking your legs to your hands and returning to standing for one rep. Complete 10 reps before moving on.
*Curtsy Lunges*
Works quadriceps and hip abductors. Begin in a neutral stance and take a large step back with one leg, crossing in behind the other leg.
Keeping your upper-body straight, bend at the knees to lower yourself to the floor until your front thigh is nearly parallel with the ground.
Return to the starting position for one rep. Finish 10 reps before switching back legs. Complete 10 reps on the other side before moving on.
*Bird-Dogs*
Works the back, glutes, hips, and abs. Begin on hands and knees, with knees under hips and hands in line with shoulders. Keep the spine in a neutral position, not arched or rounded, and abs tight. Raise one leg out behind your body and the opposite arm in front of the body until both are just about parallel with the ground. Return to the starting position and raise the opposite leg and arm simultaneously for one rep. Complete 10 reps (20 moves altogether) before restarting the entire series!
The whole workout should take only about 30 minutes to finish. Don't forget to stretch! Also don't forget to check out my post on Friday, because I'll be giving out the next leg of the 10K training plan. Good luck on the strength training plan- don't forget, you can always ask questions if you need to!
Until Next Time,
Sarah
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