Ex­er­cises

Run­ning the Cir­cuit

Canadian Running - - CONTENTS - By Jon-Erik Kawamoto

While be­ing lighter of­ten helps you achieve faster race times, you also need to en­sure that your car­dio­vas­cu­lar and mus­cu­lar sys­tems are get­ting stronger. When de­sir­ing a lower body fat per­cent­age, a fo­cus on nutri­tion is not the only con­sid­er­a­tion. In­cor­po­rat­ing high-in­ten­sity cir­cuit train­ing that sup­ports key mus­cle groups is one way to lose fat, im­prove your over­all fit­ness and ben­e­fit your run­ning. Ex­er­cise se­lec­tion is im­por­tant here. You want to choose ex­er­cises that in­crease your heart rate, use the most en­ergy and tar­get run­ning-spe­cific mus­cle groups. Seated bi­cep curls just won’t cut it.

The Workout

The fol­low­ing ex­er­cises are per­formed with ket­tle bells, but can eas­ily be done with dumb­bells. Per­form this workout once a week (ei­ther on a run day or off day of your choice). These three ex­er­cises are de­signed to be per­formed in a row, which, in the fit­ness world, is called “a com­plex .” Es­sen­tially, a com­plex is a se­ries of ex­er­cises per­formed in suc­ces­sion with t he same piece of equip­ment. So, it’ s like a cir­cuit, taken up a notch be­cause of the lack of rest bet ween ex­er­cises.

Here’s how this workout will be per­formed: do two reps of each ex­er­cise in suc­ces­sion, then rest. When you feel al­most re­cov­ered, do four reps of each ex­er­cise. Rest again, and then per­form six reps per ex­er­cise. Re­peat this se­quence, adding two reps to each ex­er­cise per set un­til 12 reps. After that, con­tinue the se­quence, but re­move two reps per ex­er­cise un­til you’re back to two reps of each ex­er­cise.

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