Legs? Check. Butt? Check. Arms and Abs? Check! This Running Workout Has It All
I live on the northern East Coast| where frigidly cold weather (we’re talking in the teens if we’re lucky) dominates more than six months of the calendar year| so when warmer temps blow in u2014 anything above 40 degrees u2014 I slip on my shorts and head outside for a run.
Once a week| I’m all about doing a quickie 20-minute hill repeat workout to build endurance and leg power. There’s just something about being in the fresh air and getting to the top of a big hill that makes me feel so strong and badass (cue the Rocky music). Don’t get me wrong u2014 I am totally winded by the time I sprint to the top| so I started doing a few basic arm and ab moves as an active recovery. Then I run down and repeat those same three moves. It totally breaks up the difficulty and monotony of running up and down the same hill| gives my lower body a rest| and strengthens the muscles running leaves behind.
Try this workout the next time you’re running outside. It could definitely work on a treadmill if that’s what you prefer| as long as you don’t feel funny about hopping off every minute. Find a decent hill that takes about a minute to run up| and repeat this circuit as many times as you want (I do it about eight times).
- Run uphill for one minute
- Do 10 push-ups| 10 triceps dips| and 10 V crunches (instructions below).
- Run downhill.
- Do 10 push-ups| 10 triceps dips| and 10 V crunches.
Feel free to mix up the strength-training moves. Instead of regular push-ups| I’ll bust out Chaturanga push-ups| because it feels so good to arch my spine. Or T push-ups| since they also target the waist. Try lifting one leg up when doing triceps dips| and mix up the ab move with bicycle crunches or scissor abs.
Then afterward| find a nice sturdy tree and do these postrun stretches before grabbing some protein (mmm| this hydrating watermelon smoothie is my new go-to) and cooling off in the shower.
- Begin in plank position with your arms and legs straight| shoulders above the wrists. If this is too difficult| do this exercise with your knees on the ground.
- Bend your elbows out to the sides| and lower your chest toward the ground. Stop as soon as your shoulders are in line with your elbows. Then straighten the arms.
- Do 10 push-ups.
| Triceps Dips
- Sit with your hands shoulder-width distance apart on the grass or resting on a curb| log| or bench| with the feet hip distance apart.
- Straighten the arms| and lift your tush off the ground. This is the starting position.
- Slowly bend your elbows to lower your body toward the floor| then straighten the arms.
- Do 10 triceps dips.
| V Crunch
- Lie on your back| and lift your legs and arms up so they are extended toward the sky. Lift your upper back off the floor| reaching your hands toward your feet.
- Lower your legs toward the ground while reaching your arms overhead| keeping your shoulders off the mat and lower back pressed into the mat.
- Do 10 V crunches.