A couple of strength workouts to do at home with minimal equipment 😊

[roseabi]

Hi there!

I'd like to share a couple of strength circuits that I created for, and with the help of, the Half Marathon runners over on the Marathon Running and Race Support community.

The idea of these exercises is that they are accessible. They can all be done at home using just body weight, a chair, a sofa, and a staircase - with one exception where I suggest that a couple of bottles of water can be used as dumbbells.

Strength Training (no jumps)

This is based upon a strength circuit for runners by the coach Mario Fraioli. I adapted it so that all the exercises but one require only body weight and furniture. I presented it to the first Spring Half Marathon Group (2018-19), and modified it quite a bit based upon their feedback. The main thing I learned was that people really hate burpees, so these are replaced with Squat Thrusts 🤣

I do a version (with dumbbells) of this one all the time, I love it!

drive.google.com/file/d/1y-...

Quick Strength Circuit

This workout came from a 9 minute strength workout published by the New York Times. I removed push-ups from this one, replacing them with an exercise called 'bear fire hydrants' 😄 and I modified the leg raise exercises to help those with low back issues.

drive.google.com/file/d/1vv...

I had to use myself as the model for a couple of the pictures in the quick workout, and inevitably ended up with the cat getting in one of the shots 😊😊😊

Hope you like them!

roseabi xx

December 2nd, 2019

[Tbae]

Must seriously start incorporating your and Floss’s stuff from S&F.

I quit the gym many months ago but do acknowledge the weekly recommendations on strength.I must also remind myself of Pete Magill’s non gym leg exercises.

⭐️👏👏❤️

[Setters]

Very useful, thank you

[linda9389]

Ooh, I remember these! Will have to revisit them as I do seem to be making a bit more effort to fit strength sessions in this time around - nothing like a long spell of injury to get you thinking about your strength work 🙄

[ju-ju-]

Wow these look fabulous and I am deffo going to give them a go...especially the bear fire hydrants!!!

[Zest]

Thanks very much roseabi - I have printed them out, and will give them a go!

Zest

[skysue16]

I have saved this post in the hope that I might get round to starting some S&F again.....sometime! (I love my new job but it is rather demanding - time and energy!)

[Granspeed]

Thanks very much! And lovely cat. 👍🎉

[roseabi in reply to Granspeed]

Isn't she gorgeous ?! 😻

[CBDB Administrator Graduate Gold]

Are you ok with me attaching the topic “Strength” to this post (as well as leaving it pinned)

[roseabi in reply to CBDB]

Sure, no worries! Thank you xx