Prior to beginning my 25k training plan a few weeks ago, I spent the month of January cross training. While I had a few 4 mile runs in there, this month was designated mostly for indoor workouts. Since there is no gym nearby, I needed to find some at home workouts that would make me sweat.
These workouts had a double purpose: they needed to help me burn calories and stay active while the snow piled up outside, all the while strengthening my entire body to prepare myself for the upcoming increase in running mileage.
I love living in Michigan for many reasons, one of them being the fact that we get to experience all four seasons. In the summer, we have the beautiful great lakes nearby to take full advantage of beach season. The fall is filled with beautiful colors, and spring brings about fresh flowers. And in the winters, for a few months each year our streets are covered with snow.
Don’t get me wrong, I love the snow. And I always make sure to continue running even when snow has lined the sidewalks and streets. But each year during the times of peak snowfall, I cut my running mileage down to avoid injury, and make sure to spend more time strengthening inside. While I do head out to the snow covered streets to get some miles in, I spend more time indoors than any other time of year.
This year I wanted to make sure my body was fully prepared to tackle a 25k after recovering from running a marathon. I have found some of my greatest running successes when I am serious about strength training, and gained most of my strength through HIIT workouts. Not only do these HIIT workouts help increase my full body strength, but they also burn some serious calories. In less than half an hour I am sweating up a storm, and my legs and arms are feeling like jello.
In January, I created a 4 week at home workout plan for myself, in order to strengthen and build a solid foundation before training began in February. This 4 week workout plan consisted of 5 workouts per week, targeting the full body. Each workout included a 5 minute cardio warm up, and then focused on strengthening one specific area at a time. The weeks looked like this:
Monday – Legs
Tuesday – Core
Wednesday – Arms & Shoulders
Thursday – Glutes & Hips
Friday – Rest (this is the day I would run)
Saturday – Full Body Cardio
I am so happy with the strength I have gained, and definitely notice a difference while returning to running. My fitness is coming back much quicker than usual, and running on uneven terrain (like the snow) doesn’t feel as difficult.
Today I wanted to share this workout plan with you! This plan is designed to get you in shape quickly, and strengthen your entire body. The workouts are 30 minutes long, including the warm up and cool down, so they don’t take up too much of your day. There are two rest days each week, during which you can choose to stay active or take a complete rest day. The only equipment needed to complete these workouts is a pair of dumbbells (and if you don’t have any, the workouts can still be done without them).
You can download this 4 Week Workout Plan for FREE!
If you’re looking for more free workouts or training plans, check out my freebies page – here!
I incorporated all of my favorite strength moves into this plan, with a combination of isomentric and dynamic strengthening moves! Here are a few examples of moves that you will find in the plan.
- Single leg toe touch and hop
- Forward & Side Lunges
- Russian Twists
- Toe Touches
- Scissor Kicks
Arm & Shoulder Workouts:
- Bent Over Row
- Forward Extensions
- Plank with Row
Glute & Hip Workouts:
- One Leg Bridge with Lifts
- Donkey Kick
- Jumping Jacks
- High Knees
- Mountain Climbers
…and much more! The workouts are different every week, with alternating warm ups. Each week builds upon the next, getting more challenging as the weeks pass. Some of these workouts really surprised me – I was especially sore after the first week! Now that I am back to running I am still incorporating many of these strength moves weekly on my strength training day.
I definitely plan to continue including some of these workouts on my off-days from running, and will absolutely use this plan to get back in shape before beginning a new training plan.