This workout is part of the 30-Day Cross-Training Challenge designed to build strength, boost speed, and increase your power so you can become a better, more well-rounded runner in just 30 days.
When you go to do a cross-training workout, squats, lunges, and sit-ups are probably heavy in your rotation. And while these moves get the job done, they can get boring.
That’s where this stability-strength workout comes in. It focuses on increasing your power output, challenging your balance and stability while building strength, and improving the range of motion in your muscles and joints with exercises that are uniquely designed for runners.
How to do this workout: This 15-minute, low-intensity workout was programmed by Tinman Elite trainer, Chris Lee. Review each move, demonstrated by Lee below so you can master the proper form, then follow along with him in the video above. Perform each exercise for the recommended number of reps. All you need are two dumbbells (or items that can serve as weights like laundry detergent jugs) and a mini resistance band to get started.
The Warmup: One round
Windmill: 10 reps per side
Bird Dog: 10 reps per side
The Workout: Three rounds, one minute of rest between each round
Quadruped Row: 10 reps per side (with a 15- to 20-pound dumbbell)
Single-Leg Deadlift to Row: 15 reps per side (with two 15- to 20-pound dumbbells)
Standing March With Resistance Band: 15 reps per side (with a medium resistance band)
Goblet Squat: 15 reps (with a 15- to 20-pound dumbbell)
The Cooldown: One round
Hip Flexor Stretch: Five reps per side
Flossing: Five reps per side
Stand with feet wider than hip-width apart and arms extended straight out from sides. Send hips back to hinge forward as you bend right knee and rotate to touch left fingers to right toes as right hand reaches up toward ceiling. Return to starting position, then bend left knee and rotate to touch right fingers to left toes as left hand extends up. Continue to alternate.
Start on all fours, knees under hips and shoulders over wrists, toes tucked. Keeping back flat, extend right arm and left leg straight out. Draw right elbow and left knee toward each other, hovering just above the floor and keeping your core and glutes engaged. Extend back out, then repeat from the start on the other side, left arm and right leg.
Start on all fours with toes tucked, wrists under shoulders. Hold a dumbbell in left hand and extend right leg straight out behind you. Draw the left hand up to bring the dumbbell to the chest. Keep the elbow close to the rib cage. Slowly lower the dumbbell back to the floor. Complete the reps then repeat on opposite side (dumbbell in right hand, left leg extended straight out).
Single-Leg Deadlift to Row
Start standing with feet hip-width apart, holding a dumbbell in each hand. Shift weight onto right leg. Keeping your back straight and a slight bend in right knee, hinge at the hips to lower the dumbbells as the left leg extends back behind you. Perform one row by drawing both weights up to chest, keeping elbows close to the rib cage. Slowly extend both arms, bringing dumbbells back down. Squeeze the right glute return to starting position. Complete the reps then repeat on other leg.
Standing March With Resistance Band
Start by standing with feet hip-width apart and a resistance band looped around your feet. March in place, by drawing right knee up toward chest to a 90-degree angle then returning to starting position. Draw left knee up to chest then continue to alternate as you pump your arms as if you’re running. Keep feet flexed throughout.
Stand with feet hip-width apart, toes turned slightly out, holding a dumbbell vertically under chin with abs tight. Send hips back and bend knees to lower until your thighs are nearly parallel to the ground. Push back up to the starting position. Repeat.
Hip Flexor Stretch
Start in a 90-90 kneeling position, left leg in front, right knee on the floor, both legs bent at 90 degrees. Shift hips forward so your left knee is over your left foot and you feel a little stretch in the right hip flexor. Using the hamstring, draw right heel to right glute, hinging at knee. Complete the reps, then repeat on opposite side.
Start in a 90-90 kneeling position, left leg in front, right knee on the floor, both legs bent at 90 degrees. Step left foot forward so there’s only a slight bend in left knee, point toes to ceiling. Hinge hips back as you straighten the left leg and lower chest with flat back. Return to starting position. Complete the reps then repeat on other side.
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