With parkrun cancelled for the foreseeable and various restrictions when leaving the house (depending on which country you live in), many runners have found themselves lacking a sense of community and routine. The Running Channel want to give you back that regularity, with a weekly home workout that we can follow along together!
Today Anna and Andy will take you through our second 20 minute strength training session, sandwiched between a 5 min warm up and cool down. Each exercise is explained in detail and the full workout guide is listed in the description as they appear on screen.
This full body workout is perfect for runners, and can be followed ANYWHERE with no equipment needed and very little space required! Grab a drink and be ready to follow along with us! Challenge your virtual running buddies to complete it at the same time, and get your households involved!
FULL HOME WORKOUT GUIDE:
WARM UP – 30 seconds each for 5 minutes.
ARM CIRCLES
WALKING HIGH KNEES
‘JUMP ROPE’
SQUATS
‘JUMP ROPE’
INCH WORMS
‘JUMP ROPE’
HIGH KNEES
‘JUMP ROPE’
‘FOOT WORK’
MAIN WORKOUT:
45 seconds work, 15 seconds rest
3 x rounds
60 seconds rest between rounds
– Split squat (change sides half way through, every set)
– Dead bugs
– Plank up-downs
– Burpees
– Side lying leg lift (Left then right then last round swap halfway through)
– Side plank (change sides halfway through) (Side plank reach throughs)
COOL DOWN STRETCHES – Hold each stretch for at least 15 seconds each, or longer if you’d like to!
COOL DOWN
HIP FLEXOR
QUAD
LOWER BACK
CRUCIFIX
CHILDS POSE
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