Following on my post last week about the types of strength cross-training I do to support my running, I present to you another variation – my 30 minute bodyweight workout.
This one is set up in the same way as the one using weights, with two couplets where you alternate back and forth between two moves for 15 minutes then switch to two different moves for an additional 15 minutes.
With this type of system it is beneficial to keep track of all the rounds as well as any additional reps squeezed in at the end so you can compete to beat your score the next time you do it.
The first couplet uses only body-weight and can be performed anywhere. For the second, I use my pull-up bar and TRX suspension trainer. If you don’t have a pull-up bar you could try taking this workout to the local park and use the monkey bars, or replace this move with seated rows using a band or a cable machine. If you don’t have a TRX or other suspension trainer you could use a stability ball or perform one-leg bridges on the floor for the lower body move.
For the “assisted” part of the assisted chin-ups I use these bands from Rubberbanditz. To get through all the reps I use both the medium and the heavy, which reduces the load by about 70 pounds. As I mentioned in my June goals post, I am working to performing a single pull-up and chin-up unassisted, and I clearly have a ways to go.
Since we’re limiting the number of movements we want to be choosing good ones, and with this sequence you’re hitting the following (links to gifs/vids of the movements in the names):
- Pecs, delts, triceps
- Biceps, core (abs and back) and quads as stabilizers
- Quads, glutes, adductors, and calves
- Hamstrings as stabilizers
Chin-ups (assisted or not)
- Lats, delts, traps, pecs – basically your entire torso all the way around
- Biceps and triceps as stabilizers
- Glutes, hamstrings
- Quads, calves, and core as stabilizer
As always, don’t forget to properly warm-up before beginning. You’re not doing yourself any favours by jumping right in, and if you pull something or hurt yourself because you didn’t spend a few minutes getting ready you’re just going to end up further behind in the end.
Remember to keep track of your score and try to beat it the next time (always maintaining good form, obviously!)