2016 track core

CORE ROUTINE-1

(DO THE FOLLOWING x2-3 TIMES DEPENDING ON TIME)

  • 10 LUNGES RIGHT AND LEFT (FRONT LUNGES)
  • 1 MIN RUSSIAN TWIST
  • 10 LUNGES RIGHT AND LEFT (BACK LUNGES)
  • 1 MIN FULL SIT UPS
  • 10 LUNGES RIGHT AND LEFT (SIDE LUNGES)
  • 1 MIN FRONT PLANK
  • 10 LUNGES RIGHT AND LEFT (FRONT)
  • 1 MIN 3-POINT ABS
  • 10 LUNGES RIGHT AND LEFT (BACK LUNGES)
  • 1 MIN FRONT PLANK (ALT LEG RAISES)
  • 10 LUNGES RIGHT AND LEFT (SIDE LUNGES)
  • 1 MIN SCISORS

 

 

 

CORE ROUTINE-2

(DO THE FOLLOWING x2-3 DEPENDING ON TIME)

  • 5 PUSH UPS
  • 1 MIN HOLD LEGS UP
  • 5 PUSH UPS
  • 15 DONKEY WHIPS (RIGHT AND LEFT LEGS)
  • 5 PUSH UPS
  • 1 MIN SCISORS
  • 5 PUSH UPS
  • 15 DONKEY KICKS (RIGHT & LEFT LEGS)
  • 5 PUSH UPS
  • 1 MIN RUSSIAN TWIST
  • 5 PUSH UPS
  • 1 MIN HOLD LEGS UP AND THEN IN/OUT

 

CORE ROUTINE- 3

(Do X 2 Times)

  • 30 sec running arms w/weights in each hand
  • 2X15 stair steps (R/L) *add weights if needed
  • 30 sec running arms w/weights in each hand
  • 2 X 15 standing squats (knees don’t go in front of toes) and hold 2 sec each
  • 30 sec running arms w/weights in each hand
  • 2X 40 sec partner leg push down
  • 30 sec running arms w/weights in each hand
  • 1 min Front plank (alt leg lifts)
  • 30 sec running arms w/weights in each hand

CORE ROUTINE- 4

(Do X 2 times)

  • 30 sec running arms w/weights in each hand
  • Right Side Plank (alt left leg lift)
  • 30 sec running arms w/weights in each hand
  • Left Side Plank (alt right leg lift)
  • 30 sec running arms w/weights in each hand
  • 2 X 20 Donkey Kicks
  • 30 sec running arms w/weights in each hand
  • 2 X 10 Donkey Whips
  • 30 sec running arms w/weights in each hand
  • 2 X 10 Superman
  • 30 sec running arms w/weights in each hand

 

CORE ROUTINE- 5

(DO X 2-3 TIMES)

  • 10 x BURPEES W/ PUSH UP
  • 10 x SQUATS W/ DUMBELLS IN THE AIR
  • 20 MOUNTAIN CLIMBERS (COUNTING EACH LEG)
  • 60 SEC REST
  • 10 WIDE ARM PUSH-UPS
  • 1 MIN RUNNING ARMS WITH 5 OR 10 POUND WEIGHTS
  • REVERSE PUSH-UP (TRICEP PUSH-UPS KEEP ELBOWS CLOSE TO BODY
  • 15 SKULL-CRUSHERS W/DUMB BELL
  • 60 SEC REST
  • 20 FORWARD LUNGE
  • SQUAT LUNGES W/JUMP TO SWITCH
  • 10 SKY JUMPS
  • 30 SEC IN PLACE HIGH KNEES (KEEP ARMS IN RUNNING MOTION)
  • 2 MIN REST BEFORE NEXT SET

 

 

***CORE IS A HUGE PART OF BEING A RUNNER, IT HELPS BUILD UP YOUR CORE MUSCLES WHICH IN TURN HELP YOU DEVELOP BETTER RUNNING FORM. IN OUR OFF SEASON, I HOPE YOU CHOOSE TO TAKE THE LITTLE THINGS SERIOS AND FOCUS SOME ATTENTION TO THE CORE PART OF WORKOUTS.

 

EACH DAY ON YOUR SCHEDULE WHEN IT SAYS “CORE” YOU CAN CHOOSE FROM ANY OF THESE TO WORK FROM AND IF YOU HAVE YOU OWN THAT IS FINE AS WELL, BUT MY ADVICE IS TO MIX IT UP A BIT AND TRY NOT TO DO THE SAME ONE EACH TIME.

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