Be Well Workout of the Week: Turn Your Trail Run Into a Cross-Training Session
Your workout instructions this week? Take advantage of this beautiful weather and get outside for a run, people! Find your favorite running trail (we’ve got a ton of great options here), grab a running buddy, and get moving.
During your run, you’re going to make a few pit stops — every few minutes, you’ll stop at at a bench, a big rock or some stairs — to do a strength-training circuit one time through. Then get back to your run, and stop again in a few minutes for another round. Aim to do the circuit five times throughout the course of your run — and more if you’re feeling ambitious.
See the strength-training circuit below. Happy trails, friends!
Be Well Workout of the Week: Cross-Training Trail Run
Using a bench, rock or stairs:
15 tricep dips
15 reverse lunges on bench
15 toe taps on the bench
Explanation of exercises:
Push-up: Start lying face down with your chest on the floor, with hands facing forward and palms down in line with your shoulders; elbows should be pointing back. Push up until arms are extended (the inside of the elbow should be facing forward) and drop back down.
Step-up: Stand facing a bench with one foot positioned on the bench, with your knee at a 90-degree angle, and one foot on the ground. Push through your the leg that is on the bench to bring your foot on the ground up until you are standing with both feet on the bench. Pause. Return to the starting position and repeat.
Tricep dips: Using a bench or a chair, step your legs out a few feet in front of your body. Steady your hands on the bench or chair and, with your back just a few inches from your fingertips, lower your body to the ground. Then raise your body back to the starting position by pushing into the bench or chair. Repeat.
Reverse lunge on bench: Put one foot on the bench behind you and lunge up and down on the stabilizing leg. Switch to the other and repeat.
Crunches: Get in sit-up position, with knees bent and hands behind the head. Without pulling the neck, squeeze your abs and sit halfway up. Hold for a beat, and return to starting position.
Toe taps: Lie on your back with arms by your side and legs in the air, knees bent at 90 degrees. Alternating left and right, gently touch your toes to the floor, pulling your belly button to your abs to keep your lower back from arching. (If it does arch, don’t bring your feet all the way to the floor.)
Audrey McKenna Hasse is the owner of A.M.Fit, a personal training and healthy consultation business on the Main Line. You’ll find her workouts every Monday right here on Be Well Philly.
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