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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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Kettlebell Only Workout – For Runners!
Below you will find a simple Lower Body Kettlebell Only Workout. Created with the runners in mind! Kettlebells are a great investment if you are wanting to start working out from home. They provide a great workout for one piece of equipment. If you need help with form or have questions, reach out here! For more workouts click here. OR Check out our Pinterest Board Here. Interested in custom workouts? Click here.
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Lower Body EMOM – for Runners
EMOM Workouts are a very effective workout for anyone especially runners. Below is a Lower Body EMOM designed for runners in mind. I usually add lower body EMOM workouts after my hard speed sessions. This allows me to add the proper amount of recovery into my training plan. You can also make any EMOM into a running circuit. I do this when I have low motivation to lift or run. Splitting up both in circuit form keeps things fun and passes the time quickly. Before you know it you have finished both your run and your lift. Win! Next weeks Workout Wednesday will be a EMOM and Running Circuit! (Workouts…
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EMOM – For Runners
EMOM Workout for Runners. EMOMS are a great way to break up the boring strength training routine. They can keep your heart rate elevated while getting in a great strength workout. This is especially great for runners. EMOM workouts are a quick and effective way to get in a great workout. This EMOM is geared towards runners, but is great for anyone! To complete an EMOM you will need a stop watch (you can use your phone!). Start the timer and begin the exercises at the corresponding minute. Complete the number of reps. The remaining time is your rest. If possible, try not to take a rest at the end…
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Running and Lifting Circuit – Full Body
Another fun running and lifting circuit, this time Full Body! I sometimes like to throw a full body day into my workout routine, to mix things up. Remember to do a warm-up and cool-down!
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Running & Lifting Circuit – Lower 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 One Mile Run Superset: 3×10(each)- Split Squats & 3×15 – Kettlebell Swings 0.5 Mile Sprint Superset: 3×10(each) – Step-Ups & 3×6 – Box Jumps One Mile Run 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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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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8-Week Challenge: W6D5
Week 6 Day 5: OFF or Optional AMRAP Circuit. If your body is feeling extra sore or tired and run down. Take the day to rest. If you are still feeling good, try this short circuit to get in some movement. Add in a short walk if you want some added cardio! Bodyweight Workout Below. With Video Demos. *If you have any questions or need any modifications ideas, please reach out in the comments below or at runliftbalance(at)gmail.com More Training Plans HERE Pinterest HERE
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8-Week Challenge: W6D3
Week 6 Day 3: Weight Training Circuit Dumbbell Workout & Bodyweight Workouts Below. With Video Demos. *If you have any questions or need any modifications ideas, please reach out in the comments below or at runliftbalance(at)gmail.com More Training Plans HERE Pinterest HERE
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8-Week Beginner Challenge (Full Training Plan)
Weight Training & Couch to 5K – Road To Your Best Self! 8-Week Beginner Challenge. The challenge will include cardio based weight training workouts and a couch to 5k program. Both bodyweight and dumbbell only workouts. This challenge includes both weight training workouts for beginners and a couch to 5k program. Use the links below. I would recommend starting with Week 1 Day 1. There are videos of all the exercises. All weight training days have the option for bodyweight or dumbbell only. *More Advanced? Reach out at runliftbalance@gmail.com, and we can look at potential modifications to make it meet your current fitness goals! *Questions or need modifications? Reach our…
