By Stephanie Jameson - Whether you’re a seasoned runner or newbie, cross training will help you level up your running! Today we’re focusing on exercises that can be done anywhere - at home, the park, a hotel room - anywhere you can find a little bit of floor space and practice social distancing.
1. Pulsing Lunge w/ Hip Flexor Stretch
Bring both arms overhead and stagger your legs. Drop into a lunge, aiming for a right angle with your front and back legs. Pause for a moment at the bottom, about an inch from the floor, contract your abs and feel a stretch through the front of your hip before coming back up to standing.
Repeat for 20 reps, alternating sides, for a total of 3 rounds.
2. Lateral Lunges
Keeping all 10 toes forward with your feet parallel, step out to the right, bending into your right knee, keeping your weight in the heel, and maintaining a straight left leg, then push off and come back to center.
Repeat 15 times, then switch to the other side for 15 reps. Repeat for 3 rounds on each side.
3. Turned Out Squat
Take a wide stance and turn your toes outward. Lower down into a squat, pushing your knees outward to engage your glutes and inner thighs, then slowly rise back up to standing.
Repeat 3 rounds of 20 reps.
Lay on your stomach with your legs long behind you and your arms long in front of you. Slowly lift your chest and thighs off of the floor, contracting your back and glute muscles. Slowly lower back to the ground.
Repeat for 3 rounds of 15 reps.
5. Rainbow Plank
Start in a side elbow plank position. Reach overhead, arching your body (like a rainbow), trying to touch the floor with your top hand and squeezing your bottom obliques (side abs). Lower your bottom hip down to the ground.
Repeat for 20 reps, then switch to the other side. Complete 3 rounds on each side.
ABOUT THE AUTHOR
Hi, I’m Stephanie! I’m a runner, triathlete, and owner of giveStrength - a corporate wellness company. I hold a certificate in plant based nutrition from the T. Colin Campbell Center for Nutrition Studies at Cornell University, as well as a personal training certification from the National Academy of Sports Medicine.
I coach runners, triathletes, and anyone else that needs help to feel stronger, eat better, and feel confident in their body. Follow my journey @giveasweat.