11 YOU DON'T HIT THE GYM

Runner's World (UK) - - Weight Loss -

Re­search proves weight train­ing, when com­bined with run­ning, can boost your calo­rie burn more than run­ning alone. Use this 10-step, 20-minute work­out from coach Jenny Had­field, co-au­thor of

Run­ning for Mor­tals (Ro­dale) to tar­get strength, bal­ance and mo­bil­ity, so you can torch more calo­ries and run faster.

Do the 10 strength moves back to back, per­form­ing each move for one minute, with 15 sec­onds’ rest be­fore mov­ing to the next. Re­peat the se­quence two or three times per week for three to four weeks. As you gain strength, ratchet up the in­ten­sity of the pro­gramme so you keep im­prov­ing. When you’re ready, do the cir­cuit in re­verse. Af­ter three more weeks, change it up again by per­form­ing all the lower­body ex­er­cises con­sec­u­tively, fol­lowed by the up­per-body moves, then fin­ish­ing up with the core work.

SU­PER­MAN

Lie face down on the floor with your arms over your head and legs straight. Lift your arms and legs off the floor and hold for five sec­onds, then re­lease. Re­peat the move slowly.

SQUAT AND CALF RAISE

Stand­ing with your feet hip-width apart, lower into a squat, fo­cus­ing on keep­ing your weight back over your heels. Press and ex­tend your legs, then press up onto your toes for a calf raise. Re­peat slowly.

PRESS-UP AND PLANK HOLD

Start in press-up po­si­tion (or on hands and knees in mod­i­fied press-up). Press up and ex­tend arms straight, hold for five sec­onds with a neu­tral body align­ment, then lower slowly back down. Re­peat slowly.

SIN­GLE LEG REACH

Stand on your right leg and bend over, reach­ing your left hand to­wards your right toes (stretch out your right arm for bal­ance). Stand and bring your left knee high and left arm straight up. Re­peat on the other side.

PLANK

Lie face down, fore­arms on the floor. Push up so your el­bows are un­der your shoul­ders and your arms are bent at 90 de­grees. Hold your body in a straight line from your head to your feet.

BRIDGE

Lie on your back, hands by your sides. Us­ing your glutes, lift your hips off the floor un­til you make a line from your knees to your shoul­ders. Pause for a few sec­onds and lower back to the floor. Re­peat slowly.

SIDE PLANK

From plank po­si­tion, shift to your side on your left el­bow, with your feet stacked, and hold the side plank for 30 sec­onds. Re­peat on the other side.

JACKKNIFE

Lie on your back, arms over your head, legs bent, feet on the floor. Crunch and raise your legs slowly to­wards the ceil­ing. Reach your hands to­wards your toes and lower back to start­ing po­si­tion. Re­peat slowly.

LUNGE

Stand with your feet hip-width apart. Step for­ward. Bend your front knee un­til your thigh is par­al­lel with the floor. Push through your front heel to re­turn to the start­ing po­si­tion. Do one minute on each leg.

FIRE HY­DRANT

Be­gin­ning on your hands and knees, slowly raise your right bent leg up to the side, pause, hold for two sec­onds, then slowly re­lease down. Re­peat the move for 30 sec­onds and then do it on the other side.

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