HIGH-IN­TEN­SITY STRENGTH CIR­CUIT

Trail Running (UK) - - Training -

Per­form the cir­cuit be­low two or three times a week to boost your strength. If you’re strug­gling to fit it all in, make a mini cir­cuit out of the first three ex­er­cises. Af­ter 10min jog­ging to warm up, run through the ex­er­cises be­low in or­der, spend­ing 60sec on each, mov­ing straight onto the next with no rest. Pause for 2min at the end, then re­peat once or twice more.

4 STEP-UPS

Find a bench or step of chal­leng­ing height and step on to and off it, al­ter­nat­ing your lead­ing leg. Make sure you step fully up and stand tall be­fore step­ping back off. BEN­E­FIT De­vel­ops hill-climb­ing spe­cific strength, power and mus­cu­lar en­durance.

5 CURL TOT PRESS

Us­ing a pair of dumb­bells or ket­tlek bells, hold them ata your sides. Keep­ing your el­bows in, curl them smoothly tot your shoul­ders. Ro­tateR your hands so they’rethe fac­ing for­wards and press the weights overo your head. Re­v­erseRev the move­ment and re­peat.r BEN­E­FIT Two up­per­body ex­er­cises in one; hits your bi­ceps and shoul­ders.

8 MOUN­TAIN CLIMBER

Adopt a press-up po­si­tion and, keep­ing your hips down, drive one of your legs for­ward and, as that leg goes back, bring the other leg for­wards. Keep the move­ment ex­plo­sive and pow­er­ful, and min­imise bounc­ing. BEN­E­FIT In­creased core sta­bil­ity, leg strength trength and pow­erpo er will get your heart and lungs work­ing.

9 WALK­ING LUNGES

Stand­ing with feetf hip-width­hipa­part, take­tak a step for­ward. Sink in­toint a lunge, bend­ing both legs to 90 de­grees.degr DriveDriv for­wards and up,up then into a lunge with the other leg. BEN­E­FIT Great for qu quads, ham­strings, back­side and bal­anc bal­ance.

1 DIPS

Sit on the edge of a bench or step with your hands by your sides and fac­ing for­wards. Bring your back­side off the bench and sup­port your weight on your hands and feet. The straighter your our legs, the harder it is. Lower your body by bend­ing your arms to 90 de­grees. BEN­E­FIT An old-school cir­cuit clas­sic for build­ing arm and shoul­der strength.

2 SIDE SQUAT

Adopt a wide stand­ing stance. Keep­ing one leg straight, squat down by bend­ing the other leg. Keep your head up and imag­ine you’re sit­ting back onto a chair. Al­ter­nate from side to side. BEN­E­FIT De­vel­ops lat­eral strength and sta­bil­ity, which is of­ten lack­ing in run­ners.

3 SIDE PLANK

Lie on your side, stack your feet one on top of the other, lift your hips off the floor and sup­port your weight on your el­bow, fore­arm and out­side of the bot­tom foot. Hold a strong po­si­tion with­out sag­ging or un­bal­anc­ing for­wards or back.

BEN­E­FIT Works the obliques, which play a part in min­imis­ing in­ef­fi­cient body roll when run­ning.

6 PRESS-UP

Have your hands shoul­der-width apart and, keep­ing a straight line from your head to your heels, bend your arms to at least 90 de­grees. If you strug­gle for form or depth, drop your knees to the floor. BEN­E­FIT An all-time clas­sic for build­ing up­per-body strength and func­tional trunk sta­bil­ity.

7 PLANK

Adopt a press-up po­si­tion but sup­port your weight on el­bows and fore­arms. Fo­cus on keep­ing your whole body straight, like a plank, and en­gag­ing the mus­cles of your trunk. BEN­E­FIT Best ex­er­cise for de­vel­op­ing func­tional trunk sta­bil­ity tabil­ity and strength.

10 RUS­SIAN TWIST

With a weight on the floor next to you, sit down with your legs ex­tended. Keep­ing your back straight, lean back un­til you feel your abs en­gage. Pick up the weight and twist from right to left, reach­ing as far be­hind you as pos­si­ble while main­tain­ing your form. BEN­E­FIT Another move tar­get­ing those key obliques, but also dy­nam­i­cally hit­ting your en­tire trunk mus­cu­la­ture.

11 PU PULL-UPS

Us­ing an over­head bar, adopt a widerthanshoul­ders over­hand grip. From a stat­ics hang, pull your chest smoothly to­wards the bar. If youou strug­gle, do neg­a­tive reps, low­er­ing er­ing your­self as slowly as pos­si­ble. BEN­E­FIT Re­ally tough, but un­beat­able for up­per back and arm strength.

12 BUL­GAR­IAN SQUATS

Stand with your calves touch­ing a bench or step and take a step for­wards with one leg. El­e­vate the rear leg on the bench and, keep­ing your head up, bend your front leg un­til it’s at least par­al­lel to the ground. BEN­E­FIT Builds strength in legs, boosts bal­ance, and is a great hip flexor stretch for the el­e­vated rear leg.

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