Try the following exercises 2 to 3 times per week, completing 15 to 20 reps, or completing exercises for 30 seconds, whichever is longer.
Walking Lunges
Works: Calves, glutes, hamstrings
How to do it: Stand tall with your hands on your hips, and step forward with your right foot. Lower your entire body downwards, balancing most of your weight on your right side. Once your right knee is at a 90-degree angle, directly over your ankle and not your toes, you can use that leg to lift your body back up. Repeat the same sequence on the left side and continue lunging forward 15 times per side.
Jumping Jacks
Works: Total body
How to do it: With your feet together and arms at your sides, jump into the air, bringing your arms up over your head and your legs outward. Jump back to center and repeat.
More: 7 Best Plyometric Exercises to Improve Running Economy
Push-Ups
Works: Pectorals, deltoids, triceps
How to do it: Begin doing push-ups on your feet, but transition to your knees if you aren't able to complete all reps.
Lateral Leg Lifts
Works: Adductors, glutes, hip flexors
How to do it: Lie on one side with your legs stacked on top of one another. Slowly lift the top leg into the air and lower back down. Repeat on the other side.
Crunches
Works: abdominals, lower back
How to do it: With your back and feet flat on the ground, lift your back up a few inches off the ground, stopping short of doing a full sit-up. Use your core to lift and lower in a continuous motion.
Burpees
Works: Total body
How to do it: As you are standing, bend over and put your hands on the ground, hopping your feet back into push-up position. Quickly hop your feet back to your hands, stand up straight, reaching your hands towards the ceiling, and repeat in rapid succession.
Plank
Works: Core
How to do it: Get into push-up position, but rest your upper body on your elbows, rather than your hands. Be sure your back is straight and your hips aren't sinking into the ground. Hold the position for 30 seconds.
More: 8 Best Core-Strengthening Exercises for Runners
Dips
Works: triceps
How to do it: With your back facing a stable bench or chair, put your hands shoulder-width apart on the edges, with your feet out in front of your body. Rest your weight on your heels as you lower your body down with your arms. Once you have dipped several inches down, use your arms to raise your body back up.
Step-Ups
Works: glutes, hips
How to do it: Stand with your feet hip-width apart in front of a platform 6 to 12 inches off the ground. Bend your right knee and place that foot on the platform as you lift your body with that leg, bringing the left foot up on the platform. Slowly step back down, controlling the movement with the left leg. Repeat on the other side.
More: Improve Running Performance With CrossFit
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