Chronos - Circuit Training Bodyweight

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1 Outline Chronos - Circuit Training Bodyweight 1. Mountain climbers doubles x Mountain climbers singles x 10 each leg 3. Mountain climbers singles out x 10 each leg 4. Mountain Climbers Doubles out x 10 Jog 800 meters 5. Push ups x Burpees x Hip thrusts x 10 each leg 8. Pike Press x 15 Jog 800 meters 9. Prone with twist x 10 reps each side 10. Running motion v-ups x 60 seconds 11. Back extensions x Mason Twists x 20 each side, 40 total Jog 800 meters 13. Lunges w/turn x 10 each leg 14. Push-up walk x 15 seconds total 15. V-ups x 15 reps 16. Squat jumps x 15 reps Goals This circuit training routine is designed specifically for runners. By keeping each exercise dynamic, specific, and constantly moving we re able to combine an aerobic workout with strength training. Circuit training is especially helpful for beginner runners or injury prone athletes who aren t ready to handle an increase in volume but who want to do more to

2 improve their running long-term. Not only will this routine provide you with a dynamic way to gain aerobic fitness, it will strengthen your running muscles so you can increase your volume with less injury risk. This is the bodyweight routine and is perfect if you don t have access to a medicine ball or don t have a large space to move around in. Don t be fooled, just because it s all bodyweight exercises doesn t mean it s not hard! The critical component of this routine is that each exercise be completed one after another without resting. This will be difficult the first few attempts at the workout as you get adjusted to the order and execution of the exercises; however, you should get the hang of it after the first few tries. Mountain Climbers doubles Logistics: Bring both of your feet towards your chest without moving your butt higher or towards the sky. Land on your toes and then jump back into the starting position. Maintain a strong core and keep your toe flexed up towards your head. Your knees should be slightly bent the entire movement. Work up to 10 repetitions total. Mountain Climbers Singles

3 Logistics: Start with your hands and knees position on the floor with your toes pointed toward the floor. Bring your left foot forward and place it on the floor under your chest. Your knee and hip are bent and your thigh is in toward your chest. Lift your right knee off the ground, making your right leg straight and strong. Your right toes are tucked under, heel up. Brace your abdominal muscles to stabilize your spine. Keeping your hands firmly on the ground, your abdominals engaged and shoulders strong, jump to switch leg positions. Both feet leave the ground as your drive your right knee forward and reach your left leg back. Now your left leg is fully extended behind you and your right knee and hip are bent with your right foot on the floor. Work up to 10 repetitions total. Mountain Climbers Singles Out Logistics: Like the normal mountain climbers, begin with your hands and knees position on the floor with your toes pointed toward the floor. This time, instead of driving your leg towards your chest, drive it out to the side. Repeat for both legs. Engage your core to maintain balance. Land on your forefoot and immediately spring back to the starting position. Work up to 20 repetitions total, 10 with each leg. Mountain Climbers Doubles Out

4 Logistics: Same movement as other mountain climber exercises except you bring both legs out at the same time. Land on forefoot and maintain a tight core. Work up to 10 repetitions Jog 800 Meters Push-ups Instructions and variations: If you can t do a full push-up, start on your knees instead of your toes. Advanced runners can balance their hands on a medicine ball. Work your way up to 15 repetitions.

5 Burpees (Step 1) (Step 2) (Step 3) (Step 4) (Step 5) Instructions and variations: Begin in a standing position. Drop into a squat position with your hands on the ground. Extend your feet back in one quick motion to assume the front plank position. Return to the squat position in one quick motion. (count 3) Return to an upright standing position. Work your way up to 15 total burpees. Hip Thrusts

6 Instructions: At the top of the movement your body should be in a straight line from your knee to your head. Beginners can thrust on both legs while advanced runners can rest their foot on a medicine ball or swiss ball for added difficulty in balance. Perform 15 repetitions each leg. Pike Push-ups Instructions and variations: The closer your feet are to your head, the harder the exercises will be. For advanced runners, you can also elevate your feet on a bench or other stable surface to increase the difficulty. Work your way up to 15 repetitions Jog 800 Meters Prone with Twist Instructions and variations: Pivot to one side, raising that arm vertically above you as you twist. Pause before returning to the starting position, and then repeat on the other side. Perform 10 repetitions to each side. Beginners can start on their hands instead of their elbows.

7 Running Motion V-Ups Instructions and variations: Keep your feet elevated and your core strong during this movement. Perform for 60 seconds total Lower back extensions Instructions and variations: Don t jerk or go too fast with the movement. Use slow repetitions with a 2 second pause at the top. 15 repetitions total. Mason Twists

8 Instructions and variations: Touch your hands to the ground each rotation. Keep your feet up and remember to breathe. 20 times each side, 40 total Jog 800 Meters Lunges with Turn Instructions and variations: Focus on keeping your core muscles tight through the movement. Don t let your knee bend past the tip of your toes. Twist your upper body to the side of the leg that is forward. Keep your arms bent out in front of you. Work your way up to 10 repetitions each leg. Push-up Walk Instructions and variations: Focus on maintaining a strong core and not dipping your hips or arching your back upwards. Perform exercise for 15 seconds.

9 V-Ups Instructions and variations: Keep your toes dorsi-flexed (not pointed) and keep your legs and back straight through the entire movement. Slowly lower yourself after each repeat and explode as you go up without using momentum to aid your movement. Rocket Jumps Instructions and variations: Drop down to a full squat position(feet straight, abs tight, thighs parallel to the ground) and explode up while you jump. Land on your forefoot. Perform 10 repetitions

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