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.


1 comment:

  1. There are some cosmetic differences in the designs that each company that makes this chair exercise ball to use them a little different and more acceptable to the public. One company offers bright colors for the frame. They are purple, red, white, black, blue and silver, even. The person who chooses it will have more than standard black to wait.
    blue exercise ball I am very thanks for your commenting and sharing.


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