Note: Here is a good 15 minute workout if you really like to run but want to improve your overall muscular strength and endurance at the same time. The flexibility will take you three minutes, this does not count towards the workout time. There are five-2 minute- runs that have exercises thrown in-between each 2 minute run, that is 10 minutes of running and five exercises at approximately 1 minute each. This is a 15 minute workout. You can add circuits to it if you want when you are able which will take you to 30 minutes or 45 minutes. The first goal is to be able to move constantly for the 15 minutes. Each 1 minute of exercise is a challenge to add repetitions to that exercise during that one minute. Beat yourself each week. Do not try to increase every workout, you will need a light day and a big day, the third day is whatever you choose. You can do this 6 days a week if you reach that point of fitness To print a copy of the workout left click on workout and select print.
Running Circuit Workout
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 Chest (doorway) Place an outstretched arm against a wall or doorway and lean forward with that shoulder. You should feel a stretch in your chest when you lean forward. Hold for the recommended number of seconds. Repeat with the other arm. Trainer's comments: 30 seconds each. Relax when you stretch, concentrate on relaxing the muscles. Tense muscles fight the stretch. Breathe.ch side |
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 Back (wall stretch) Reach out and place your hands onto a wall. Now bend forward so that your shoulders are below your hands. Shift your hips backwards yet keep your hands on the wall. Hold this position to stretch your back and shoulders. Trainer's comments: |
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 Lying Hamstring against wall Lie on your back and place one leg straight up on a wall and the other leg across the knee. Slide yourself towards the wall with your hips until a good stretch is felt in your hamstring. Hold for prescribed number of seconds and then repeat with the other leg. Trainer's comments: |
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 Low Back (cobra) Lie on your stomach in a pushup position. Pushup with your hands while keeping your hips flat on the floor. Your back should be in a hyperextended position. Hold for the prescribed number of seconds and repeat. Trainer's comments: |
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 High Knee Drill 1. Stand in place with feet hip width apart. 2. Drive knee up towards chest and quickly place the foot back on the ground. 3. Drive other knee up in a moderate to fast jog with minimal ground contact time. Trainer's comments: This can be used exactly as described or you can make this a jog or run or treadmill. |
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 Standard Pushup 1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line. 2. Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor. 3. Start position: Extend the elbows and raise the body off the floor. 4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor. 5. Return to the start position by extending at the elbows and pushing the body up. 6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back. Trainer's comments: |
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| High Knee Drill 1. Stand in place with feet hip width apart. 2. Drive knee up towards chest and quickly place the foot back on the ground. 3. Drive other knee up in a moderate to fast jog with minimal ground contact time. Trainer's comments: This can be used exactly as described or you can make this a jog or run or treadmill. |
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 Dive Bomber Pushup 1) Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line. 2) Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor. 3) Start position: Extend the elbows and raise the body off the floor. 4) Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor starting with the head first and follow with the shoulders and waist. It should look like you are diving down towards the ground. 5) Return to the start position by extending at the elbows and pushing the body up. 6) Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back. Trainer's comments: |
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| High Knee Drill 1. Stand in place with feet hip width apart. 2. Drive knee up towards chest and quickly place the foot back on the ground. 3. Drive other knee up in a moderate to fast jog with minimal ground contact time. Trainer's comments: This can be used exactly as described or you can make this a jog or run or treadmill. |
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 8 Count Body Builders Start in a standing position and bend your knees and place your hands on the ground. Extend your legs back into a push up position. Bring your knees back in towards chest and stand back up. This should be a continuous motion and be fluid. Trainer's comments: There is a part missing in the explanation above. Drop, throw your legs back, do a push-up, spread your feet apart by springing off of your toes, spring your feet back together, pull in your knees, stand up. |
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| High Knee Drill 1. Stand in place with feet hip width apart. 2. Drive knee up towards chest and quickly place the foot back on the ground. 3. Drive other knee up in a moderate to fast jog with minimal ground contact time. Trainer's comments: This can be used exactly as described or you can make this a jog or run or treadmill. |
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 Full Sit Up 1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest. 2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench until you are seated in an upright position. 3. Return to start position. 4. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury. Trainer's comments: |
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| High Knee Drill 1. Stand in place with feet hip width apart. 2. Drive knee up towards chest and quickly place the foot back on the ground. 3. Drive other knee up in a moderate to fast jog with minimal ground contact time. Trainer's comments: This can be used exactly as described or you can make this a jog or run or treadmill. |
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 Single Leg Hamstring Stretch 1. Sit in upright position. Tuck foot near groin with opposite leg straight. 2. Bending from the hips and leading with the chest, reach down until a stretch is felt in back of thigh. 3. Hold for the prescribed time and then repeat with the other leg. 4. Remember to keep the low back straight to isolate stretch in hamstring. Trainer's comments: |
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