Greetings! At long last I am able to share our fantastic Runner Girl Hip and Core workout with you all, created for us by Shae Simpson Fitness.
In order to post the workout in a “pin worthy” manner, I had to get my creative left brain and my logical, pseudo-techy right brain on the same page :)
Runners often lack hip and core strength so this circuit focuses primarily on those two areas:
This is a great at-home workout that you can squeeze in before work or before bed since it only takes 15-20 minutes. Really pressed for time? Split up the circuits into 2-4 shorter breaks throughout the day. You know, for those mornings when you pushed the snooze button too many times … knock out one 5 minute circuit before your shower and you’re 1/4 of the way finished for the day!
Push-Up + Plank: Start in modified push up position (unless you perform push-ups regularly). Press up and extend arms straight, hold for 5 seconds in plank then slowly lower back down. Repeat for 1 minute. (NOTE: As I used to tell my recreational gymnasts, proper plank position is “butt down, belly up!” If you look like a seal, or your butt is in the air, make the adjustments!)
Squat + Press: Start with hand weights or dumbbells in hand (I like 10 lbs right now) and feet shoulder width apart. Lower yourself into a squat and press weights up (shoulder press) as you return to standing position.
Bench Step Ups + Lateral/Front Arm Raises: Start with hand weights or dumbbells in hand, standing in front of a bench or bottom stair. Place one foot on the bench/step and keep that foot stationary. Step up with other foot and raise arms laterally (to the side). When you switch legs, switch to front arm raise. To help me remember, I do lateral raises with left leg stationary and front raises with the right leg stationary.
Hip Bridge: Lie flat on your back with hands to your sides on the floor. Place feet flat on floor with knees raised up. Using your gluteal muscles, squeeze and lift your hips off the floor until you make a line from your knees to your hips and shoulders. Hold for 5-10 seconds then lower hips back to floor. Repeat for 1 minute.
Renegade Rows: Plank position with a light hand weight in each hand. Alternate sides, “rowing” the weight while keeping elbows close to your body.
The best part about this workout, in addition to the fact that you can do it completely at home and in less than 20 minutes? It consistently works multiple muscle groups with each exercise, burning more calories and toning more muscles in less time. Trust me, there are many days when 20 minutes seems like a huge time commitment with all we have going on this time of year but doing something every day is the best way to not become overwhelmed!
Since this workout is circuit-based and doesn’t overexert any single muscle group I aim to do this 4-5 times per week in addition to my running schedule.
TRY THIS CIRCUIT AND LET US KNOW WHAT YOU THINK!!! Also, you can follow Shae Simpson Fitness on Facebook for more great workouts!