City Fit Girls' 30-Minute Core Workout [Plus Your Quick Guide to Strength Training]
If you're like most runners, you look forward to getting your miles in but dread the thought of strength training/cross training days. We get it. Aside from providing a perfect backdrop for your sweaty selfie, the gym doesn't really offer too much to get excited about. So, what should you do?
If you want to become a stronger athlete, you'll have to incorporate cross-training to your routine. Read on to learn the importance of switching up your running routine and try our 30-minute workout to strengthen your core.
So what exactly is strength training? We thought you'd never ask...
Resistance training, or strength training, is any workout that forces your muscles to work against an opposing force. Think free weights, gym equipment and body weight. One of our favorite resources for strength/cross-training workouts is the free Nike Training Club App.
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Ok, I know what it is but why is it important? Running is very tough on the body. In order to stay healthy, you'll need to cross-train/strength-train to...
- help reduce the risk of injury.
- improve your stride.
- strengthen your hips and core.
Get it? Good. In addition to becoming a stronger runner, adding variety to your workout can help reduce body fat if you're also adopting a healthy diet.
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Try this 30-minute circuit workout to strengthen on your legs and core. We'll focus on the following areas: hamstrings, quads, abs and lower back.
What's a circuit? A circuit is when you do a set of workouts without stopping. Yup, it's as tough as it sounds and it will make you sweaty so make sure your grab a hand towel.
The workout: Repeat the following workouts 3x. After you complete the workout, take a 3 minute break and repeat the workout again. Then again.
Warm-up: Start with doing 60 seconds of jumping jacks. If you can jump on the treadmill or go for a run, try running for 5 minutes to help get your heart rate going before you start the workout.
- Plank for 15 seconds.
- Mountain Climbers for 60 seconds.
- Walking lunges for 60 seconds
- Squats for 30 seconds (Use kettlebell if you'd like)
- Side plank for 15 seconds.
- Crunches for 30 seconds
- Butt lift (bridge) for 30 seconds
- Push-ups for 30 seconds
- Backwards walking lunges for 60 seconds
- Single leg squats (alternate legs) for 60 seconds
- Single leg dead lifts 60 seconds (hold each leg for 30 seconds)
Repeat the workout 2 more times with short breaks in between to hydrate and catch your breath. Be sure to spend an additional few minutes to stretch and cool down after your workout.
Do you have a favorite cross-training program? Tell us in the comments below!
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