Home Workout Routine for Runners | Follow Along Session 1 | No Equipment Strength Training

With quarantine, self isolation and social distancing becoming a reality for the vast majority of us around the world, it’s proven difficult to adapt our usual routines to this new lifestyle. With limited resources, home workouts are a great solution to add some structure back to your day, not to mention the post-workout endorphins!

Check out The Running Channel’s 20 minute bodyweight workout, ideal for runners who can’t get out right now AND perfect for those of you with no access to equipment. Call up your virtual runny buddy and complete it together! Follow along as Anna and Andy take you through the workout routine, step-by-step.

This home workout can be done ANYWHERE, no equipment required, just a small amount of floor space and some water to keep you hydrated! It focuses on strength building which in turn can help prevent common running injuries, we hope you enjoy it!

↓↓ Have you got any questions or suggestions of other workouts you’d like us to do? Let us know in the comments! ↓↓

WARM UP:
WALKING HIGH KNEES
BACKWARD LUNGES
RUNNING ON THE SPOT
JUMPING JACKS
RUNNING ON THE SPOT
BUTT KICKS
RUNNING ON THE SPOT
HIGH KNEES
RUNNING ON THE SPOT
ROPE CLIMBERS

MAIN WORKOUT:
45 seconds work, 15 seconds rest
3 x rounds
60 seconds rest between rounds
– Skater to squat jump
– Mountain climbers
– Jumping lunges
– Russian twists
– Glute bridge
– Plank shoulder taps

COOL DOWN STRETCHES

#StayHome and workout #WithMe

INJURY DISCLAIMER FOR EXERCISE VIDEOS:
If you are in any doubt about any exercises or have any pre-existing conditions, pain or injuries, do not attempt them without consulting a medical professional first.
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