#380: A Runner's Circuit Strength Workout

Today's workout.

Exercise	Set 1/Set 2	Duration	Rest
Squat	38/34 (72)	1:00	0:15
Pushup	40/30 (70)	1:00	0:15
Lunge (Right & Left)	12/11 (23)	1:00	0:15
Plank	1/1	1:00	0:15
Swiss Ball Leg Curl	31/31 (62)	1:00	0:15
Russian Twist (upper body)	26/32 (58)	1:00	0:15
Pull ups (Assisted)	9/9 (18)	1:00	0:15
Dips (Assisted)	20/21 (41)	1:00	0:15

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Swiss Ball Leg Curl 

Here's how the circuit works. 5 minute warm-up on the cross trainer machine. I did as many reps of each exercise as I could in 60 seconds with a 15 second rest between exercises. When I finished the circuit, I did 10 minutes on the cross trainer, then repeated. Finished up with another 10 minutes on the machine, then a nice easy walking cool down on the treadmill.


I like this workout for a couple of reasons.

• It's fast. Each circuit only takes 10 minutes. 
• It's comprehensive. You get a complete body workout in a very short time.
• It's easy to track improvement. Just shoot for more reps than you were able to complete last time.
• It's functional. These are movements from life, not just stuff some gym rat made up to make your muscles bulge.
• Nearly every movement places demands on the core muscles of the abdomen and lower back. 
• It's a good workout for the muscles above the waist that support running.
• These are all body-weight exercises. No special equipment required at home besides a swiss ball. (Dips can be done on a stool. Pull ups... I'm working on that.)
• I managed to keep my heart rate in the 120-130 range through the whole thing, so it's a pretty decent cardio conditioning exercise, too.

Russian Twist

I love the weight room, but as my marathon training gets rolling in earnest, I want an efficient workout plan that isn't going to leave me too tired to run the next day. I'll try this three times a week for four weeks, and see if I like the results.


Peace,
Pennsy