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
