I’ve been so excited to share this post with you guys for a while now. Today’s workout is the first in a new series of monthly workout round-ups, created by runners, for runners. Angela at Happy Fit Mama came up with the excellent idea of this monthly series, in which each blogger comes up with a workout for a monthly theme. There are six bloggers in this group, comprised of serious runners, coaches and personal trainers. That means every month you’ll have access to six workouts created especially by runners and fitness professionals, designed to help you run your best.
See why I was excited to share this with you? As well as Angela and myself, here are the other inspiring women who will be making you sweat every month: Allie from Vita Train for Life; Laura from This Runner’s Recipes; Nellie from Brooklyn Active Mama; and Sarah from Run Far Girl. I feel so honored to be part of this group of such awesome, kickass, strong, smart women! We’ll be sharing these workout round ups on the fourth Wednesday of every month.
Our first month’s round up topic is at-home sweat sessions. Next time you’re stuck inside, you won’t be stuck for a workout. Now, you know I love a good living room workout! For this runner’s at home workout, I’ve created a bodyweight cardio-strength session that will get your heart rate up and strengthen your hips for running. All you need is enough room to lay down a yoga mat and only about 15 – 20 minutes!
There are 8 exercises total and you’ll be doing this as a circuit – do each exercise for 30 seconds before moving on to the next. After you’ve finished one circuit, rest for 1 minute, then start all over again!
For a 15 minute workout, do 3 sets. For a 20 minute workout, 4 sets.
High knees are a great warm up exercise for runners, whether you’re getting ready to run or race, or you’re about to do a strength training routine. Focus on driving your knees as high as possible, pumping your arms as you do. This exercise is also about speed, so keep a good pace.
Now you have your heart rate elevated from your high knees, keep it pumping with skater jumps, another cardio move. You’re warming up your abductors and adductors (outer and inner thigh muscles) with this exercise. Start with one leg pointed out and the other bent, then jump up and ‘swap’ leg positions.
Moving on to pendulum lunges now that your hips are nicely warmed up. Here you will be really working your glutes, hamstrings and quads. From a standing position, step into a deep forward lunge, then continue straight back into a reverse lunge and continue back and forth. Really focus on squeezing your glutes as you’re lunging to work your butt (you want it to be strong to help drive you up hills, right?). NOTE: For this exercise, do 30 seconds on one side, then 30 seconds on the other side.
As it turns out, the sumo squat shuffle is difficult to photograph! 🙂 My clients know this one well, because I love working it into their programs. Start in a sumo squat position – a wide squat with feet angled out about 45 degrees – then staying down in your squat position, step your right foot forward, your left foot forward, then left foot back and right foot back. Then and ONLY then do you straighten into a standing position. Try to stay down as low as possible and focus on keeping the wide sumo stance.
Get down to a hand plank position (and get used to it, the rest of the workout is based on planks). From the plank, step one foot out to the side and as far forward as you can get – you should be aiming to step about even with your hand placement. Step that foot back to plank, then repeat on the other side. Maintain a plank position throughout this exercise – don’t let your butt creep up into a downward facing dog!
Since you’re in a plank already, you may as well work your shoulders and abs a little further with some plank chest taps! From your plank, lift one hand to tap to your chest. Place it back on the ground, shift your weight slightly and repeat on the other side. Ideally, you should keep your plank strong and try to minimize rotating your hips or torso. This is easier said than done – you can see in my photos above I have some work to do on that!
Bring your heart rate back up with some more cardio in the form of mountain climbers. In a plank position, drive one knee, then the other toward your chest as quickly as possible and keep going!
Finish up strong with plank step outs. Start with feet together. Step your left foot out to the side, back to center, then your right foot out. Keep your legs straight and abs tight throughout.
Rest and repeat! This is a great workout next time you’re stuck at home and wish you were running instead. You could also do this as a quick workout outdoors, during or at the end of a run.
Let’s check out all the other awesome workouts from my partners in crime! 🙂
First up is Angela from Happy Fit Mama’s workout, a Bodyweight Tabata workout:
Then Allie from Vita Train for Life has shared this killer indoor session:
Try Laura from This Runner’s Recipes’ indoor workout, interspersed with jump rope intervals!
Nellie from Brooklyn Active Mama knows how to keep her running legs strong and powerful – lunges, baby! Here is her amazing lunges workout:
Sarah from Run Far Girl has come up with this awesome endurance workout for runners:
How can you not be inspired to get sweaty now you have all these amazing workouts right at your fingertips?
Love it and love that we can finally share all these great workouts! I absolutely love the pictures you did to accompanying yours – perfecto!!
Looking forward to next month already…
Allie recently posted…Indoor Sweat Sessions – Workouts for Runners!
Thanks ladycake! And I know, I’m already excited about next month’s topic!!
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Great workouts! I love that you can do them anywhere. And no equity needed.
lacey@fairytalesandfitness.com recently posted…This is how my PT taught me to lace my running shoes
Yes, no equipment is great for a quick workout. I have some bits and pieces I’ll use if I have time to do a longer workout, but it’s great to have some body weight moves at the ready too.
Love it!! Thanks 😀
ellen recently posted…New PR and a pretty awesome race!!!
Never hurts to have some indoor workouts at the ready, right?
I love pendulum lunges! Let’s hear it for strong hips! So excited to be working together with you!
Laura @ This Runner’s Recipes recently posted…6 Indoor Workouts for Runners {Monthly Workout Roundup}
So excited to be working with you, too!! 🙂 Can’t wait to try your workout.
I love that you ladies are doing this! Great workouts for when we are trapped indoors! VT tends to do that to us. Though we cannot complain about this year!
Crystal Renaud recently posted…Running Away From Fear
This winter has been a gift!! I’m supposed to do 12 miles tomorrow and I’m really hoping it stops raining, though. Even if it is I’ll wear my slicker and suck it up because 50 degrees in VT in February – what!??
These look awesome! I don’t know if I’ve ever done pendulum lunges. Thanks for the awesome photos too, strong mama!
Laura @ Mommy Run Fast recently posted…4 Important Exercises to Improve Your Running
Oh, pendulum lunges are awesome! (Awful, but awesome). I like that you’re working your running muscles and using some momentum too. You will be waddling for a couple of days afterward though!
I love your flash card pics! An excellent way to showcase this moves. I can’t wait to sweat to your workout ( and everyone else to). Pinning for future reference!
Thanks! 🙂 my poor Instagram/blog husband got roped into the photography. Thanks so much for hosting such a great idea and inviting me!
What a cool idea!! I love your workout! Very doable even at home!
Britt@MyOwnBalance recently posted…Caprese Zoodles
Thanks Brittany! I love all your workouts so that is high praise. 🙂
OK. I’m definitely not a runner but reading this post made me want to work out right away!! And since I’ve been procrastinating all day, I think I’ll do just that! Thanks for the inspiration!
Rosey Rebecca recently posted…Vegetarian Huevos Rancheros & Slow Cooker Refried Beans
This makes my personal trainer heart happy!! 🙂
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Thank you for these great workout ideas! I’ll be sure to try them out. 🙂
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