So, think you are too busy to strength train and run? No time for the gym? No problem. In just a few minutes, you can add these Bodyweight exercises to the end of your run. No equipment needed. (This post is updated from an excerpt that first appeared in Women’s Running)
Body Weight Exercises to add onto your run
Pick one or two to do after each run before you stretch. 10-15 reps of each.
Fit Tip: Keeping shoulders relaxed and down, bend elbows backwards. Try these using a bench or coffee table.
Target: Triceps, core, chest
Fit Tip: Starting in the plank position, lower your body up and down from your elbows. Make them harder by resting your feet on a bench, a curb or a stability ball.
Fit Tip: Bring your right knee to your left elbow, then reverse. Extend your torso all the way up after each rep. Keep abs engaged.
Fit Tip: Rising up on your toes, drop your heels, keeping knees soft. Try doing these on a curb or on a stair.
Target: Core, abs
Fit Tip: Pull in and push out from the hips. Great to do on a bench or on the ground.
[For my no equipment needed 10 minute killer glutes workout see here]
Plank to a Downward Dog
Target: core and arms
Start in a basic plank position, hold for 10 seconds then lift your hips backward to a downward dog and then back to a plank. That’s one rep. Great core and arm workout.
Just adding in a few bodyweight exercises each day can really do wonders for your strength and shape. We all have time to fit a few of these in right? Which Bodyweight exercise is your favorite? Do you ever add them onto the end of a run?
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