Think you are too busy to strength train and run? No time for the gym? No problem. You can fit in a quick bodyweight strength training session post run no equipment needed. Here’s how. (This post is updated from an excerpt that first appeared in Women’s Running)
how to fit in a quick bodyweight session post run
Pick one or two to do after each run before you stretch. 10-15 reps of each for 1-2 sets.
Fit Tip: Keeping shoulders relaxed and down, bend elbows backward. 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: Lying on your back, 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.
[You may also like 5 min pre run warm up you have time to do]
Target: glutes, hamstrings
Fit Tip: Place feet hip width apart and push through your heels.
Just adding in a few bodyweight strength exercises each day can really do wonders for your shape. Which Bodyweight strength exercise is your favorite? Do you ever add them to the end of your run?
Thanks for helping to make the Runners’ Roundup a huge success by visiting all of the hosts: Laura, Me, Debbie, Jen, Lisa