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The Strength-Training Circuit That Makes You Run Faster

  • James Michelfelder

    Split Squat

    Targets butt, legs

    Stand with feet staggered far apart, left in front of right with right heel raised, and hands on hips; balance body weight mainly on left foot.

    Bend left knee 90 degrees as you lower into a lunge, right knee bent.

    Return to start position.

    Do 10 to 15 reps; switch sides and repeat.

    MAKE IT HARDER: For the second round, hold dumbbells in each hand, arms by sides, as you do reps.

  • James Michelfelder

    Single-Leg Touchdown

    Targets butt, hamstrings

    Stand with feet hip-width apart, arms by sides; lift right foot a few inches behind you.

    Hinge forward from hips 90 degrees as you lift extended right leg behind you until body is parallel to floor, then reach fingertips to touch floor without rounding your back.

    Return to start position. Do 10 to 15 reps; switch sides and repeat.

  • James Michelfelder

    Rower Sit-Up

    Targets shoulders, abs

    Lie faceup on floor with arms stretched behind head.

    Engage abs and sit up, bending knees in toward chest as you sweep arms out and around legs.

    Lower back to start position without fully touching arms and legs to floor.

    Do 10 to 15 reps.

  • James Michelfelder

    Rocking Plank

    Targets shoulders, abs, obliques

    Start on floor in forearm plank position, body balancing on forearms and toes.

    Keeping shoulders steady, rotate left hip toward floor, tapping it down if possible.

    Return to start position, then repeat with right hip to complete 1 rep.

    Do 10 to 15 reps.

  • James Michelfelder

    Pistol Squat

    Targets butt, quads

    Stand with feet hip-width apart, arms extended forward in front of chest; lift right foot a few inches off floor, foot flexed.

    Lower into a single-leg squat, bending left knee 90 degrees. Return to start position.

    Do 10 to 15 reps; switch legs and repeat.

    MAKE IT HARDER: Lift right leg higher as you squat.

  • James Michelfelder

    Row–Dead Lift Combo

    Targets biceps, back, butt, hamstrings

    Stand with feet hip-width apart, holding a dumbbell in each hand in front of thighs, palms facing each other.

    Hinge forward from hips until back is parallel to floor, arms hanging down. Drive elbows behind you, bringing hands by ribs.

    Lower dumbbells, then return to start position to complete 1 rep.

    Do 10 to 15 reps.

  • James Michelfelder

    Side Lunge

    Targets butt, legs

    Stand with feet hip-width apart, elbows bent, fists in front of chest.

    Step left leg out wide to side, toes pointing forward, then bend left knee 90 degrees. (Right leg is straight.)

    Return to start, then lunge to right.

    Do 10 to 15 reps, alternating sides.

    MAKE IT HARDER: On the second round, hold dumbbells in each hand to do biceps curls: Curl as you lunge to side; lower weights as you stand.

  • James Michelfelder

    Frogger Push-Up

    Targets shoulders, chest, arms, abs, legs

    Start on floor in full plank position, balancing on hands and toes.

    Perform a push-up, bending elbows to lower chest toward floor, then pressing up.

    Jump both feet forward beside hands, then jump back to start position.

    Do 10 to 15 reps.

    MAKE IT EASIER: Skip the push-up. Or instead of jumping feet forward, step left foot forward and then right; step back to start position.

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