At first glance, a chest and arms workout isn’t the most obvious choice for running. But it’s essential you don’t neglect this area, as a strong upper body will help to power you through races and, most importantly, ensure you hold good form as you run. Again, we’re bringing in unilateral exercises and you’ll need some 7.5-12.5kg dumbbells.
One round will take 8 minutes. Perform the each round with no break between exercises, take 1-2 minutes rest and repeat twice more.
RENEGADE ROW to PLANK JACKS (4 minutes)
Hold a push up position, with a medium dumbbell in each hand. Slowly lift your right hand with the weight towards your right hip, resisting the urge to allow your hips to rotate at all. Then return to the floor. Keep your core tight the entire range of motion. 1 minute – Right hand only; 1 minute – Left hand only; 1 minute alternating left and right.
Staying in the push up (on your hands and balls of your feet (or knees) with your hands directly under your shoulders) jump your feet out to the side and immediately return to the middle as if you were doing jumping jacks. 1 minute – plank jacks
PUSH UPS to MOUNTAIN CLIMBERS (2 minutes)
Staying in your push up position, bend at your elbows, lowering your chest to the floor, then press back up, and repeat for one minute.
Staying in your push up position, slowly bring your right knee in between your arms towards your chin. Don’t allow your foot to touch the floor, simply return to the start. Now repeat with your left foot. Build speed over the minute.
SWIMMERS to BURPEES (2 minutes)
Lying on your front, extend your hands out to your front and lift hands, chest and quads off the floor at the same time. Hold for two seconds, then return to the start. If that is a struggle, place your hands behind your head. Repeat for 1 minute.
After a minute, go straight into burpees with a push up. From a push up position, jump your feet in towards your hands, explode upwards towards the ceiling in a jump, as you land, kick your feet back out into a push up position and lower your chest to the floor. Repeat for 1 minute.
