A Basic Runners Workout


A Basic Runners Workout

Push Up

  • Begin in push up position, hands aligned under shoulders, toes on the floor hip distance apart, body in a straight line from top of head to toes
  • Keeping abdominals tight, lower body down as far as possible, pause, raise body back to starting position by fully extending elbows while keeping them soft to complete 1 rep

Medicine Ball Chops

  • Sit on mat, bend knees with heels on floor hips distance apart, learn back approximately 20 degrees, to begin hold a medicine ball with both hands next to right hip
  • Contract abdominals, in a chopping motion rotate and lift the medicine ball across the body and up until arms are extended over left shoulder
  • Reverse chopping motion to bring medicine ball back to right hip to complete 1 rep
  • Switch sides and complete same number of reps

Dumbbell Rows

  • Stand w/ feet hips distance apart, knees slightly bent, abdominals tight & upper body bent to 45 – 90 degrees w/ straight back
  • Hold dumbbells w/ arms extended toward floor, palms facing each other
  • Exhale & pull dumbbells up using back muscles keeping elbows close to the body & pointing toward the ceiling, pinch shoulder blades together at end of move
    Extend arms down toward the floor to return to starting position
  • Continue until all reps are complete

Clock Lunges

  • Stand w/ feet hips distance apart, step your right foot forward keeping both feet hips distance apart
  • Bend both knees to lower body down as far as possible (keep right knee over right ankle), exhale, extend both knees & step left foot back to starting position
  • Immediately take a wide step to your right & squat down as far as possible (keeping both knees over ankles), exhale, straighten legs & step right foot back to starting position
  • Immediately step your right foot back keeping both feet hips distance apart
  • Bend both knees to lower body down as far as possible (keeping right knee over right ankle) exhale, extend both knees & step left foot back to starting position
  • Switch & step forward w/ left foot

Supermans

  • Lie on the floor on your stomach extend arms & legs straight out w/ palms on the floor
  • Contract abdominals and lift arms, head and shoulders & legs up at the same time & off the floor as high as possible, keeping arms & legs extended and hands & feet the same height off the floor, slowly lower arms & legs back down – completely relax
  • Repeat until all reps are complete

Plank & Hold

  • Position body in plank position w/elbows on the floor directly under shoulders, arms straight & shoulder distance apart, palms flat on the floor w/ fingers spread, body in a straight line & balanced on the balls of your feet
  • Hold position for as long as you can working up to 1:00, making sure body is in a straight line and neck & head are neutral

Leg Lifts

  • Lie on back, begin w/ both legs extended up toward the ceiling, keeping back flat on the floor, abdominals tight & feet hips distance apart, lower legs as far down as possible without touching the floor or until lower back comes off the floor
  • Exhale and raise legs back to starting position
  • Continue until all reps are complete

Mountain Climbers

  • Begin in push up position, hands aligned under shoulders, toes on the floor hip distance apart, body in a straight line from top of head to toes, step the left foot in towards the chest, keeping left knee facing forward
  • Jump up & switch feet in the air, bringing right foot toward the chest & left foot back to starting position
  • Continue alternating the feet as fast as you can

Step Ups

  • Begin standing in a neutral position – feet hips distance apart, knees soft, abdominals tight & chest lifted, for an added challenge hold a light weight or medicine ball on chest
  • Step up on step w/ left foot then right foot, step back down on the floor with left foot then w/ right foot, continue stepping up onto the step with the left foot until all reps are complete then switch and repeat same number of step ups with the right foot

Stability Ball Leg Curl

  • Lie on back on floor with heels on stability ball, contract abdominals and lift hips off the floor so shoulders, hips, knees and ankles are in a straight line
  • Keeping abdominals contracted, hips raised and body in a straight line, roll ball toward your body by pulling with your hamstrings
  • Extend knees to return to starting position to complete 1 rep
WARNING: You must consult your physician before you begin this or any other exercise program

Be Fit, Be Healthy, Be Happy!