Strength training is a crucial aspect of my lifestyle. I love lifting weights because it makes me feel strong, sexy and empowered! This workout is a running-specific session. It focuses on my favourite exercise to increase my leg stability and power. When I train strength at the gym, I like to work my whole body with emphasis on glutes, arms and core.
I hope you enjoy this full body burner!
Warm up:
2-minutes easy cardio (Bike, x-trainer, rower)
Dynamic Stretching:
- Walk outs x 6
- Walking lunges with Knee Hug(s) x 8
- World’s Greatest x 5 (each side)
Glute Activations:
- Lateral Banded Walks
- Forward & Backwards Banded Walks
- Single leg hip bridges of a bench x 15 reps each side.
Main Set:
A1: Deadlifts x 15 – 12 reps
A2: Chin Ups x 12 – 8 reps
A3: Box Jumps or Bench Jumps x 30 seconds
60-second rest
X 3 rounds
B1: Bulgarian Split Squat (rear foot on a bench) x 12 – 10 reps each leg
B2: TRX Row or Seated Row x 15 – 12 reps
B3: Med Ball Slams x 20 reps
60-second rest
X 3 rounds
Core:
A1: Weighted Sit Ups x 15 reps
A2: Reverse Crunch (on your back, legs into the air with bum lift) x 12 reps
A3: Plank (squeeze your bum and stomach) 60-seconds
A4: Bicycles – max reps
A5: Mountain climbers – max reps
Strength program by Coach Matty Abel
