Here are 10 exercises that you should only take you about 30 minutes. Try to do them twice a week if you have, but you can see benefits from doing the routine just once a week. However, try to avoid doing strength training on the same day you have a run scheduled. Both are what is known as eccentric muscle tearing activities and are best separated by 24 to 48 hours.
Do the exercises in order for 3 to 5 sets as time permits. Rest one minute between sets. It's ideal if you can warm up with 5 to 10 minutes of light cardio and dynamic stretching.
1. Planks
This is a classic, right? Lie in a prone position and prop yourself up on the elbows with your feet slightly apart. Make sure your body is aligned, your abs are nice and tight and your shoulders are directly above your elbows. Hold this position for 45 seconds to 1 minute.
2. Russian Twist
Lie on your back with your upper legs perpendicular to the floor and your knees bent at 90-degrees. Without changing the bend in your hips or knees, lower your legs to the left side of your body while keeping your shoulders in contact with the floor. Lift them back to the starting position and repeat to the right side of your body. That's one repetition. Do 10-12 reps.
3. Scorpion
Get into pushup position but with your feet on a bench. Raise your right knee toward your left shoulder as you rotate your hips up and to the left as far as you can. Then reverse directions, rotating your hips up and to the right, and try to touch your right foot to the back of your left shoulder (you won't be able to do it). That's one repetition. Continue for 30 seconds with your right leg, then switch legs.
4. Back Extensions
Lie facedown on a stability ball with your feet spread wide for balance. Your elbows should be bent with your hands lightly touching the ground for initial support. Squeeze your glutes and lift your torso up until your body forms a straight line. As you lift your torso, allow your hands to come off the ground, keeping your elbows bent. Extend your arms overhead. Hold for one or two seconds. Release your arms and then your torso back down to the start position. That's one rep. Aim for 10-12. No stability ball? You can do the movement on an exercise mat: Raise your thighs and arms off the ground while your torso stays in contact with the ground. Do 10-12 reps.
5. Squats with overhead press
Hold a pair of dumbbells or a barbell with both hands in front of your chest. Stand with your feet hip-width apart. Push your hips back, and lower your body into a squat until your thighs are parallel to the floor. Press the weights above your head, and as you stand back up, return the weights to the original position. Do 10-12 reps.
6. Lunge
Another oldie but goodie! Step forward with your left leg, and lower your body until your front knee is bent to 90 degrees. returning to the starting position and repeat with the other leg. That is one rep. Do 10-12 reps.
7. Jacknife
Get into pushup position but instead of placing your feet on the floor, rest your shins on a stability ball. Pull the stability ball toward your chest by raising your hips and rounding your back as you roll the ball forward with your feet. Do 10-12 reps.
8. Hip extension
This is one of my personal favorites because you can really feel your glutes working! Butt burn is the best! Lie on your back on the floor, and place your calves on a stability ball. Extend your arms to your sides to help support and balance your body. Push your hips up so that your body forms a straight line from your shoulders to your knees. Without allowing your hips to sag (keep with your body at all times), roll the ball as close as you can to your hips by bending your knees and pulling your heels toward you. Do 8-10 reps.
9. Shoulder press with rotation
Hold a pair of dumbbells at arm's length in front of you, palms facing your thighs. Keeping your back naturally arched, bend at the hips and lower your torso until it's nearly parallel to the floor. Keep your arms straight as you bend your hips so that the dumbbells hang straight down [1]. Pull the dumbbell in your left hand by bending your elbow and raising your upper arm toward the middle of your back [2]. Lower and repeat with your right arm. That's one repetition. Guess what...do 10-12 reps.
10. Row
Hold a pair of dumbbells at arm's length in front of you, palms facing your thighs. Keeping your back naturally arched, bend at the hips and lower your torso until it's nearly parallel to the floor. Keep your arms straight as you bend your hips so that the dumbbells hang straight down [1]. Pull the dumbbell in your left hand by bending your elbow and raising your upper arm toward the middle of your back [2]. Lower and repeat with your right arm. That's one repetition. Once again, 10-12 reps.
Now go admire yourself in the mirror.
Run for your lives,
Bree
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