Today I’m featuring part III of the strength training workout I’m doing as part of training for the Finlayson Arm 25K trail race. I’ve already shared the workout I do on Mondays, which focuses on upper body and core as it comes after my long run day, and the workout I do on Wednesdays, which incorporates upper and lower body supersets using heavier weights as well as core work. Today I’m sharing Friday’s workout, which incorporates both upper and lower body supersets. I use light-to-moderate weights for this workout, and will follow it up with an easy 10-12 km run either right after strength training or later in the day.
Start with a quick 7-minute warm up that includes either jogging in place or on a treadmill, arms circles, jumping jacks, sun salutations and leg swings — anything to get the joints mobile and your blood flowing. Once you’ve warmed up, perform all exercises in each set three times through as supersets before moving to the next set, resting for 1 minute in between each grouped set (so do 1A and 2A back-to-back, rest for 30 seconds, then perform the same exercises again, rest for 30 seconds, then one more time before resting for 1 minute and moving on to the next grouped set). Remember to take those breaks in between sets to let your heart rate recover.
Here are video demonstrations of some of the exercises you may not have tried before. You can perform these either at home or in the gym. If you don’t have a step-up box, stairs or a sturdy stool will work, too.
- Frog pumps
- Single-leg deadlift
- Lateral dumbbell raise
- Side plank knee-to-chest from box (This was the best video demonstration I could find… you’ll have to pretend the feet are elevated up on a box. You can try this exercise with or without a box.)
For weights, use something heavy enough that you feel challenged during your last rep, but that you could probably perform 3-5 more reps with.
As always, let me know if you have any questions about the workouts or need modifications. Not training for an ultra or trail race? You can try this full-body strength workout anyway as part of Fit Approach’s #1MillionMinutes exercise challenge!
What’s your favourite core exercise? Do you ever strength train and run on the same day?