So far this week my workouts have been a bit different than usual. I will probably end up running about the same as I usually do, but instead of taking an hour strength training class at the gym and dong the Iron Strength workout, along with core work a few other days, I added alot more at-home strength training that involved about 20-30 minutes a day of different types of exercises. Some of the exercises I already do regularly and some were new. I did make sure to add plyometrics because I tend to avoid those kinds of exercises!
For Monday’s workout it was the day after my 5k and I didn’t feel up for doing the full Iron Strength workout. I created this workout instead, which took about 20 minutes to go through once.
Start with a warm up, and give yourself about a minute to recover between sets. I went through this workout once but I think on most days I would go through it twice. (Again, I was a little sore from the 5k and just didn’t feel like pushing too hard). Another option is to just chose one set to repeat…for example, complete Sets 1, 2, 3, and then 1 again.
If you have any questions about specific exercises leave a comment and I will try to find a good source to show you how to do it. Please remember that I am not a medical professional or personal trainer and you should always listen to your body when doing these kinds of workouts. Click here for my disclaimer.
Along with this workout, I also found alot of supplemental workouts and exercises to try throughout the week that I thought I would share!
10 minute glute workout for runners (Kinetic Revolution)
Core and balance training for runners (Kinetic Revolution)
Hip girdle stability exercises (Lauren @ The Foodie Runner)
Strength training for runners workout (Laura @ This Runner’s Recipes)
Stabilization and strength for master’s runners (Amanda @ Miss Zippy via Runner’s Connect)
I hope that you find something that you can try out over the next few days!
I’m joining Jill for the Fitness Friday link-up!
How do you add strength training into your weekly workout schedule?
What is your favorite kind of strength training?
This is good stuff! Pinning for sure and I can do the bicep curls! 🙂
Glad you like it!
Michele @ paleorunningmomma says
I haven’t done plyometrics in so long, like before running was even important to me! I find it so challenging to keep up with strength and supplemental exercises when training hard. Your workout looks very straightforward and effective 🙂
I agree, and I definitely kept my strength training very basic during marathon training in the past. I’m enjoying learning these new exercises so I know what I want to include when i start training again.
meredith @ Cookie ChRUNicles says
Love this. I go through phases where I remember to do different strength training like free weights aside from Pure Barre. I actually did some yesterday! I used to do workouts like this at home last winter when the weather was so bad and I couldn’t get to the gym as usual. It’s great to be able to do these workouts from home in order to get them in! have a great weekend.
Yes, I think being able to do them at home (or anywhere) is key. I am probably ending my gym membership after this month so it will be good to have workouts I can do at home!
Alaina @ The Simple Peach says
Love this! Part of my goal this training cycle is to introduce more plyo into the mix. I even had the Mr. track down his old jump rope. I like my kettlebells and some free weights for strength training.
I want to eventually get a kettlebell! I think it would be a great challenge to add to the mix.
Tiff @ Love, Sweat, & Beers says
Looks like a great workout! Strength is important to me as a runner. After rounds of physical therapy for various things, I know I have some weak spots that need extra training.
I’ve also learned the hard way how important it is to strength train and work on imbalances!
Sam @ See Sam Run says
I don’t often do this type of workout because I can never decide what to do! This looks really straightforward, and not too torturous (besides the side planks!). I might have to do this today when it’s slow at work 😉
That is my problem too! I always need a plan to follow or I get too distracted:)
Susie @ SuzLyfe says
Get it girl! Now that I’m getting some ankle strength and stability back, I need to add these in!
Sounds great! And Im sure you can modify if anything is still too intense for you.
Maddie @ Dixie Runs says
I’m always looking for new strength workouts to mix up my regular core/arms/legs routine. I stick to planks/bicycle crunches, squats/lunges, and push ups most of the time. I have this huge fear that my muscles will become adapted to doing the same exercises over and over again and they will stop being effective, so I love seeing these new ideas!
I tend to get stuck doing the same exercises too, so I love finding new ideas! But sometimes I really need to force myself to get out of my comfort zone:)
I’ve been working on doing circuits at least twice a week before my training cycle starts. I also started incorporating plyo’s two days a week after my run. I hope to continue those into my training because I think they are more affective for me than just weight training.
That sounds great I can’t believe how long it took me to realize how helpful ploys can be for runners!
I have just started taking/teaching body pump again. It feels great. I can’t believe how much weight I used to be able to lift and what I can lift now. Slowly working my way back up. It’s a great balance from running.
Oh I will never forget how hard it was going back to body pump after a few months off! Its such a great workout!
Laura @ This Runner's Recipes says
Great workout! I love you it hits all the muscle groups and throws in some challenging plyos. And thank you for sharing my workout!
I’ve been doing more strength training lately to get strong, stable, and smooth out any muscular imbalances for my marathon. I’m already feeling the difference, which is motivation in itself!
Its so good to feel like your work is paying off! I actually felt a different just after this week so I definitely want to continue with this routine.
I have been a runner for a gazillion years and I’ve never done any other sort of exercises, strength or otherwise. I started doing sit-ups and leg lifts (to strengthen my hips) about 4 months ago and I really notice a difference in my overall core power. I should probably keep adding in new exercises as it really does help.
I’m sure you will notice an even bigger difference as you keep adding in more strength exercises!
Lauren @ The Bikini Experiment says
I haven’t done plyos in a while. They sort of fell out of my routine. I do want to bring some of those movements back into the mix. Have a great weekend, Lisa!
I only ever did them when I would be in a group fitness class and was forced to do them….but its definitely important to include them more often!
This is awesome! When I was running my best I had a day of plyo intervals on my schedule every week. Similar moves except I’d walk hills for 2 minutes between each exercise. This time around the plyo interval day will be back! Sunday I still lift heavy too.
Glad to hear it was so beneficial to you! And I like the hill idea- I’m sure that helped as well!
Lily @ Lily Runs the World says
You always have the best posts! I’m bookmarking this one 🙂
Glad you like it!
Hilary @ Embrace the Neon says
Wow, this looks tough! I’ve only been doing barre for strength, but this might be the kick I need to start adding more in throughout the week. Thanks!
I think its tough if you’re not used to these exercises, but I think it would be a great place to start, and of course you can always modify the reps:)
How do you like the iron strength workout?
I really liked it because it got me doing different strength exercises than I was doing on my own. It’s tough (especially the burpees!) but I definitely feel stronger now that I have been doing it for almost 2 months.
jill conyers says
For almost 3 weeks my workouts have been 6 days/week and 4 of those are strength training. I give credit to being consistent to HIIT. They’re effective and as you know time efficient. I love making my own! Adding your workout to my Workout board 🙂
Have a wonderful weekend Lisa!
I think its a great idea to have frequent strength workouts that aren’t super long. And I love finding other workouts as well as making up my own!
I am soooo bad at doing strength workouts but I NEED to do them more. I’ve noticed less muscle tone in my upper body lately (darned aging!!!). Thanks for these quick workouts!
I definitely feel a difference when I keep up with my strength workouts regularly. I hope you enjoy some of these workouts!