The Runner's Circuit

I hate to admit it but my running hasn't been that consistent lately. Part of that is because Mike left for 2 weeks for training in Texas so I was left to come up with an alternative exercise program while he was away. I decided to finally put Abby in the hourly care on base just so I could go and exercise. For the past couple of weeks I have been going to the gym 3 days a week. I have been running outside, running on the treadmill, and swimming. I forgot how much I really love to swim and I discovered how cool it is that I can watch movies from my iPhone while I am running on the treadmill. Our treadmills have a hook up for that!!! Knowing that it is going to take more than running this winter to stay fit I am determined to go back to strengthening my core. My friend who also happens to be a personal trainer gave me a great Circuit Training Workout designed for runners. I tried it for the first time this week and I LOVED IT! I am still sore 2 days after but I can tell it is going to be a great program for me. Each circuit session includes interval running and resistance exercises. It is recommended to do this circuit twice a week to start out with and then increase to three days a week after a month if desired. This program is taken from Womens Running Magazine. Here it is:

THE RUNNERS CIRCUIT:

Do the following runs and strength exercise in order. Move quickly from one to the other but don't rush the actual moves, making sure to maintain good form. There is no recovery tiem between the exercise, other than moving from one to the next. Remember to stay well hydrated throughout the workout. The entire circuit should take you about 50-55 minutes.  Performing an additional circuit adds another 25-30 minutes.

1. Warm up: Run 10 minutes easy on the treadmil, then run 30 sec. fast (90-95% effort); jog 30 sec to recover; and repeat the fast/slow sequence 4 more times.

2.  Peform 15 squats with dumbbell overhead press.

3.  Do 20 bicycles on each leg.

4.  Peform 20 step-ups with bicep curls (I customize my height using an aerobics step bench).

5.  Run 400 meters (1/4 mile) at 5K pace (90-95% effort) on the treadmill.

6.  Do 12 single-leg squats on each leg.

7.  Perform 20 dips off a bench.

8.  Do 20 Supermen.

9.  Run 800 meters (1/2 mile) at 5K pace.

10.  Perform 25 stability ball push-ups.

11.  Do 10 lunges with rotation on each leg, using dumbbells or a medicine ball.

12.  Hold plank position for 30 seconds.

13.  Run 400 meters at 5K pace; recover with 1 1/2 min easy jogging; repeat fast/slow running sequence one more time.  For the more advanced, repeat steps 2 through 13 of circuit.

14.  Cool down: After a two-minute walk/rest, jog and stretch for 10 minutes.


THE MOVES:

Squats with dumbbell overhead press:
Stand with feet spaced about shoulder width apart.  Hold one dumbbell in each hand in front of your shoulders, palm facing each other.  Squat down until your thighs are about parallel with the floor; keep torso in a fairly upright position and the dumbbells in front of your shoulders.  As you rise from the squat, press the dumbbells overhead simultaneously.  Arms and legs should reach full extension at the same time. 

Bicycle:
Lie on your back with your hands lightly supporting your head.  Keeping your legs straight, raise both legs off the ground.  Keep your left leg straight and pull your right leg toward your chest by bending at knee.  Lift your shoulders and twist your head so your left elbow touches your right knee.  Return to starting position and repeat on other side.


Step-ups with bicep curl:
Stand on top of a sturdy bench about knee high.  Hold one dumbbell in each hand at your sides, palms in.  Place your body weight on your left foot and lower your right foot in a controlled manner until it touches the ground.  Continue to keep most of the weight on your left foot.  Return to starting position with both feet on the bench and do a bicep curl.  Repeat sequence 10 times and then switch to the right leg.


Single leg squats:
Stand with your left foot flat on the floor and your right foot elevated on a bench or chair two feet behind you.  Most of your weight should rest on the heel of your left foot.  Bend your left knee and lower your body until your thigh is about parallel with the floor.  Push yourself back to teh starting position by straightening your left leg and maintaining an upright position.  Repeat 12 times and switch to the right leg and repeat. 

Dips off a bench:
Most of us know what this is.

Supermen:
If you have done P90X then you are really familiar with this one.  Lie on your stomach, legs straight behind you and arms extended straight in front of you with palms on the floor.  Slowly raise your chest, shoulders, and arms up, keeping your toes on the floor.  Look forward and upward as you lift your trunk off the ground.  Hold for 3 seconds and lower back to the floor.  Repeat 20 times.  For a challenge, raise your feet off the ground when you raise your arms.  I prefer this one although it is a bit tougher.

Stability ball push-ups:
Ease yourself forward over a stability ball so only your shins and feet are resting on top of the ball, with your hands on the floor in front of you about shoulder width apart.  Your torso and legs should be fully extended with your arms straight.  Bend your elbows as you lower your chest to the floor.  Then push your body up as you straighten your arms.  Repeat 25 times.

Lunges with rotations:
Stand with feet shoulder width apart.  Hold a medicine ball or dumbbell with both hands at chest level.  Take a fairly large step forward with the right foot and lower yourself until you left knee is just above the floor and your right thigh is almost parallel with the ground.  Rotate your torso right (rotate it left when left foot is forward) and then twist back to center.  Alternate right and left foot for a total of 10 lunges per leg.

Plank:
Lie on your stomach and place your arms in a push up position.  Push up off the ground and balance your weight on your forearms and toes.  Keeping your legs, hips, and torso straight and abdominal tight, hold for 30 seconds.  Be prepared for the body shake if you are not used to doing these...it's totally normal!