No one wants to complete multiple workouts throughout the week when they could get the same benefits with just one. Finding a really effective strength workout is key to regular fitness maintenance, especially when you have limited cross training days on your training plan.
This full body strengthening workout increases strength throughout the entire body.
Rather than designating a specific day to legs, arms, core, etc., this strength workout mixes them all together into one full body workout.
These full body exercises are ideal for runners and other athletes who are looking to supplement their training with a few strengthening workouts. This workout takes you through three different sets, targeting the legs, core and arms while still managing to increase your heart rate.
This total body strength training workout uses bodyweight exercises, so you can complete each move right at home without needing any equipment.
Try incorporating these full body exercises just one day each week and watch your strength improve.
This strength workout is timed to last exactly 30 minutes.
After a three minute warm up, you’ll complete three sets of decreasing length. Set 1 targets the legs for 10 minutes, followed by a brief full body cardio set for 8 minutes, and concluding with a 6 minute core and arm set. The strength workout wraps up with a 3 minute cool down of planks.
Related: The Ultimate 30 Day Plank Challenge
The idea is to complete each exercise as many times as notated within the set, and continue repeating through the exercises until time is up.
Try incorporating this full body strengthening workout into your training plan to help reduce your chance of injury, increase your endurance and capacity for speed.
30 Minute Full Body Strengthening Workout
Warm Up: 3 Minutes
Jumping Jacks x 100
This classic bodyweight exercise is a great way to get your muscles warmed up. Complete 100 jumping jacks to begin.
Butt Kicks x 50
Begin by standing with your two feet together, and kick one foot up behind you at a time, landing back and forth on alternating feet as if you were running in place. Try to kick your foot up as high as possible, aiming to touch your heel to your butt. Repeat 50 times, 25 kicks with each foot.
Set 1 – Legs: 10 Minutes
Sumo Squats x 15
This exercise is a slight variation of the standard squat, designed to target your inner thighs, glutes and quads. Begin by standing with your two feet spread apart, wider than hip width. Send your hips backward and lower into a squat position, extending your hands down between your legs to touch the floor. Straighten back to standing and repeat 15 times.
Toe Touch and Hop x 10
While this exercise may look simple, it presents an incredible challenge for the glutes. Extend one leg straight out in front of you, at a 45 degree angle.
While keeping this leg raised, bend your grounded leg to squat down as you reach to touch the inside of your ankle. Push off your grounded leg to hop up, landing in your original, straight leg position. Complete 5 times on each leg.
Calf Raises x 20
This simple exercise is easy to do and is a great way to strengthen your calves. Stand with two feet together and simply rise up onto your toes, and then slowly lower your heels back to the floor. To accentuate the exercise, stand on the edge of a stair and lower your heels down past the stair, increasing your range of motion.
High Knees x 30
This high energy exercise is a great way to increase your heart rate while simultaneously strengthening many leg muscles. Begin by standing, and quickly bring one knee up towards your chest before hopping to simultaneously lower your foot to the floor while raising your opposite knee. This exercise feels like a dramatic run in place.
Jump Lunges x 20
This exercise adds an element of movement to a classic lunge, thus creating a plyometric exercise. Step one foot forward and lower your body into a lunge, aiming to keep your front thigh parallel to the floor. Push off the floor to jump into the air, landing with the opposite leg in front.
Set 2 – Cardio: 8 Minutes
Tuck Jumps x 10
Begin by standing straight on the floor. Lower your center of gravity slightly by squatting down and use your arms and legs to jump up, tucking your knees in towards your chest. As you get more comfortable with this exercise try to jump higher off the ground.
Burpees x 10
Ah, burpees. The powerful exercise that everyone loves to hate. This bodyweight exercise strengthens the entire body with each repetition. Begin by standing, and then bend down to place your hands shoulder width apart on the floor. Kick your legs out straight behind you into a plank position.
From here, lower into a push up and return to plank. Jump your feet in under your hips, and then straighten to standing. Simultaneously raise your hands above your head while jumping up to return.
Chair Jumps x 15
You will need a chair, step, or some sort of sturdy, elevated surface for this exercise. Place the chair about one foot in front of you. Using your legs and arms to propel you forward, jump up to land both feet on top of the chair. Carefully jump back down and repeat.
Set 3 – Abs & Arms: 6 Minutes
Plank with Row x 20
Begin in a straight arm plank position, with feet and hands about shoulder width distance apart. Slowly raise one arm at a time, bringing it up to your side while balancing on the opposite arm. To accentuate this exercise, try lifting dumbbells as you bring each hand up to your side.
Russian Twists x 20
Begin in a seated position, and then bring your knees out in front of you while sending your shoulders backwards, creating a V position. From this position, twist to one side touching the floor next to your hips. Lift and twist to touch the floor on the opposite side. To accentuate this exercise, try holding a weight in your hands as you twist back and forth.
Raised Leg Sit Ups x 10
You will need an elevated surface to raise your feet for this exercise. Lie flat on your back with your feet raised, resting on a chair or similar elevated surface. Place your hands behind your head and use your core to lift your upper body, completing a sit up.
Tricep Dips x 20
To complete this exercise, you’ll also need a chair or other type of elevated surface. Stand in front of the chair, facing away, and place your hands behind you to rest on top of the surface. Walk your feet out in front of you and drop your hips to keep your legs straight. Lower your body towards the ground by bending your arms, and then return to your original position.
Bicycles x 20
Lie flat on your back, placing your hands behind your head. Raise your legs and chest off the ground, creating a wide V shape. Bring one knee in towards your chest while simultaneously twisting to move the opposite elbow to touch your knee. Switch sides and repeat, as if pedaling a bicycle.
Cool Down: 3 Minutes
Left Side Plank x 1 minute
Right Side Plank x 1 minute
Center Plank x 1 minute
As you become stronger and your body adjusts to these exercises, you’ll find that you are able to complete more repetitions in the designated amount of time. Challenge yourself to move as quickly as possible through each exercise while maintaining proper form.
This full body strengthening workout is a great addition to any training plan, no matter the athlete. Strength training on a regular basis will help increase your progress and endurance, even without running.
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