Wednesday, December 28, 2011

#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
 

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

1 comment:

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    ReplyDelete

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