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..
As you get stronger, you also get faster. But you don’t need a full home gym to see results. A set of dumbbells, a mini band, and 15 minutes of your time are all you need to get started.
This workout will sharpen your stability, improve your power output and strength, as well as increase the range of motion in your muscles and joints.
Here’s how to do the the workout: This workout was programmed by Tinman Elite trainer, Chris Lee. Review each move, demonstrated by Lee below, so you can master the proper form. Perform each exercise for the recommended number of reps. You need a set of dumbbells and a mini band. An exercise mat is optional.
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 With Hand-Off: 15 reps per side (with a 20- to 30-pound dumbbell)
Supine Resistance Band March: 15 reps per side (with a medium resistance band)
Squat to Press: 15 reps (with two 15- to 20-pound dumbbells)
The Cooldown: One round
Hip Flexor Stretch: 5 per side
Flossing: 5 per side
Stand with feet wider than hip-width apart. Hinge at hips until back is flat. Reach right arm to left foot, extending your left arm toward the ceiling—your left leg will bend and your right leg will remain straight. Return to starting position, and repeat on opposite side: Reach left arm to right foot, extending your right arm toward the ceiling—your right leg will bend and your left leg will remain straight.
Start on all fours, knees under hips and shoulders over wrists. 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 (toes pressed into ground), hold dumbbell in left hand, place the dumbbell on the floor with one hand directly under each shoulder. Extend right leg straight out behind you. Pull 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. Repeat on opposite side (dumbbell in right hand, left leg extended straight out behind you).
Single-Leg Deadlift With Hand-Off
Start standing with feet hip-width apart, holding a dumbbell in right hand. Keeping your back straight, push your hips backward and start to lift the left foot off the ground. Continue leaning forward to a comfortable distance until your left leg is extended straight out behind you. Switch the dumbbell from your right hand to your left hand. Stand up by squeezing the right glute and tilting the right hip down towards the floor while swinging the left leg down towards the floor. Repeat on opposite leg/opposite hand.
Supine Resistance Band March
Loop a mini band around your feet. Lie faceup with your hands resting on your chest. With knees bent at 90 degrees, keep your shoulders down and feet flexed. Extend left leg out and lower to ground. Return to starting position, then extend right leg out and lower to ground. Continue alternating.
Squat to Press
Stand with feet hip-width apart, gripping one dumbbell in each hand with the palm facing each other and hold them in front of each shoulder with the elbows close to the body. Send hips back and bend knees to lower until your thighs are nearly parallel to the ground, still holding dumbbells in front of shoulders. Push both legs into the ground to stand up, and at the same time press the dumbbells overhead by straightening the arms. Return dumbbells to shoulders. Repeat.
Hip Flexor Stretch
Start in a lunge position, left leg in front. Let your back (right) knee drop to the floor. Lean hips forward a bit so your left knee is over your left foot. Lift right foot up and down, hinging at knee. Repeat on opposite side.
Start in a lunge position, left leg in front. Let your back (right) knee drop to the floor. Straighten front (left) leg, point toes to ceiling, and hinge at your hips with flat back. Return to start position and repeat.
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