This workout plan consists of two strength and conditioning sessions per week, each lasting about 30 minutes. You can do them on your non-running days or after a short easy run. Make sure to warm up before each session with some dynamic stretches and light cardio. You will need a barbell, dumbbells, a mat and a bench for this plan.
Warmup Exercises to Incorporate in your routine:
- Dynamic Stretching: Dynamic stretches involve moving parts of your body through a full range of motion. Examples include arm circles, leg swings, and torso twists. These exercises help improve flexibility and increase blood flow to the muscles.
- Light Aerobic Activity: Engaging in light aerobic exercises such as jogging, brisk walking, or cycling raises your heart rate and body temperature. This helps warm up your muscles and prepares your cardiovascular system for more intense activity.
- Joint Mobilization: Joint mobilization exercises involve gentle movements that focus on specific joints. These exercises help lubricate the joints, improve mobility, and reduce the risk of joint-related injuries. Examples include shoulder rolls, wrist circles, and ankle rotations.
- Sport-Specific Movements: If you're training for a specific sport or activity, incorporating movements that mimic the actions required in that activity can be beneficial.
Remember, the duration and intensity of your warmup should be appropriate for your fitness level and the type of activity you will be engaging in. Aim to spend at least 5-10 minutes on warmup exercises before starting your main workout.
Session 1: Lower Body and Core
- Squats: 3 sets of 10 to 15 reps, rest 60 seconds between sets
- Lunges: 3 sets of 10 to 15 reps per leg, rest 60 seconds between sets
- Calf Raisers: 3 sets of 10 to 15 reps, rest 30 seconds between sets
- Planks: 3 sets of 30 to 60 seconds, rest 30 seconds between sets
- Bridges: 3 sets of 15 to 20 reps, rest 30 seconds between sets
Session 2: Upper Body and Core
- Push-ups: 3 sets of 10 to 15 reps, rest 60 seconds between sets
- Rows: 3 sets of 10 to 15 reps, rest 60 seconds between sets
- Deadlifts: 3 sets of 10 to 12 reps, rest 90 seconds between sets
- Dead Bugs: 3 sets of 15 to 30 seconds per side, rest 30 seconds between sets
- Bicycle Crunches: 3 sets of 15 to 20 reps per side, rest 30 seconds between sets.
Session 3: Full Body and Core
- Squat and Press: 3 sets of 10 to 12 reps, rest 90 seconds between sets. To perform this exercise, hold a pair of dumbbells at shoulder level and squat down. As you stand up, press the dumbbells overhead and lower them back to the starting position.
- Lunge and Curl: 3 sets of 10 to 12 reps per leg, rest 90 seconds between sets. To perform this exercise, hold a pair of dumbbells at your sides and lunge forward with one leg. As you lunge, curl the dumbbells to your chest and lower them back to the starting position.
- Push-up and Row: 3 sets of 10 to 12 reps, rest 90 seconds between sets. To perform this exercise, place a pair of dumbbells on the floor slightly wider than your shoulders and get into a push-up position. Do a push-up and then pull one dumbbell to your chest by bending your elbow. Lower the dumbbell and repeat with the other arm.
- Bicycle Crunches: 3 sets of 15 to 20 reps per side, rest 30 seconds between sets. To perform this exercise, lie on your back with your hands behind your head and your legs in the air. Bring your right elbow to your left knee and then switch sides, alternating in a cycling motion.
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