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EMOM Upper Body and Cardio
Todays workout is a two for one circuit workout an EMOM Upper Body and Cardio. When I am struggling to get myself to workout, or am digging for excuses to skip my workout I usually combine two EMOMs. I create two separate five minute EMOMs and either do them back to back to create one long workout or complete one full EMOM and then the other. With this particular workout below I would recommend doing the workout as a 10min circuit. Five minutes of Cardio EMOM followed by five minutes of Upper Body EMOM. Adjustable Dumbbells HERE (Bowflex from Amazon – Affiliate Link) Why EMOM Are Effective for Runners: Click…
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EMOM – Upper Body
Below you will find an Upper Body EMOM. Add rounds based on the time you have available. For Runners I would suggest adding on at least two round after you run. This allows you to still get in mileage, as well as, some strength work. For a Lower Body EMOM Click HERE. Why EMOMs are Effective for Runners Runners tend to avoid strength training and cross training. Most often it’s because of time constraints and lack of interest. Runners usually say, (myself included) “If I have time for only one thing, I am going to fit in my run” EMOMs fix these problems. They keep things fast and with a…
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Treadmill Bootcamp Challenge – Upper Body
Try out this Running and Lifting Circuit. It include three segments of running and two segments of upper body lifts. It combines cardio and lifting to keep workouts fun and interesting. It will also give you the benefit of keeping your heartrate elevated! This is best done on a treadmill with dumbbells, but if you want to run outside, take the dumbbells outside for a little driveway workout! Remember to do a proper warm-up and cool-down! **If you have questions or need videos of the exercises please reach out! Contact Us! More Running and Lifting Circuits, Here, Here, Here & Here More Workouts Here!
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Running and Lifting Circuit – Upper Body
Remember to do a proper warm-up before starting the workout. I would recommend a 5min walking warm-up and some dynamic stretching. Warm-Up 1Min Fast Jog – 30 Sec Sprint – 30 Sec Recovery – (Repeat 6x) Superset: 3×10- Bench Press & 3×15 – Shoulder Press 1Min Fast Jog – 30 Sec Sprint – 30 Sec Recovery – (Repeat 5x) Superset: 3×10 – Bicep Curls & 3×6 – Tricep Kickbacks 1Min Fast Jog – 30 Sec Sprint – 30 Sec Recovery – (Repeat 4x) Cool Down **If you need help with modifications, warm-up/cool-down ideas, or video demos, e-mail us at runliftbalance(at)gmail.com If you try the workout let us know!
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Chest & Back (plus Cardio)
This workout is a combination of cardio and weight training. Chest and Back exercises in superset form, with burst of cardio in between. All exercises can be done using dumbbells.
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Strength Training for Runners: Arms & Abs
Strength training is so important for runners, and one that is usually overlooked or skipped because of lack of time. I have learned that even if you have to cut the run a mile or two short to fit in a little strength session, in will be worth it in the long run! Injury prevention! Perform as supersets. Complete each exercise for 30seconds, rest 30 seconds. Repeat 4 times and then move on to the next superset. Strength training is important for injury prevention for runners!!
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Upper Body Workout
Superset workouts allow you to get in a great workout in a quicker about of time. Here is an upper body workout involving five different supersets. Start with superset one, complete both exercises back to back with minimal or no rest. After completion take a rest and repeat two more times. After completion of three sets, move to the second superset. Continue this pattern until you complete all five supersets. Workout Complete!
