Lately I’ve been blasting you left and right on Instagram with my commitment to cross training and much of that has been in the form of body weight workouts.
I love that I can do them while traveling.
I love that no equipment is required.
I love that they are deceptively hard!
Now I’m going to amend that slightly by saying, when I can use our TRX at home I’m also entirely obsessed with it. The straps still rely on body weight, but allow you to do different angles and use muscles I haven’t quite found ways to work the same without any tools.
Is body weight really enough to see results?
Yes! In order to do most body weight moves you can’t isolate a single area, instead you have to engage your entire body! You have more than enough weight on your body to challenge your muscles and most of the moves tend to look easy, but get you sweating through intensity right away.
What if it’s not hard enough?
That’s the most amazing thing about these workouts, they are always hard. Don’t let that discourage you, what I mean is that as you progress the workouts remain just as hard because you learn new variations, do more reps or simply improve your form in ways that cranks up intensity. You control the hard.
What defines a body weight workout?
Any move that requires you to utilize strength to move your own body weight.
- Push ups
- Tricep dips
- Mountain Climbers
- Box jumps
Why body weight moves are great for runners?
Yes your legs get a great workout each time you run, but that’s only exercising certain muscles in a very specific way. You can make sure your hips are strong, glutes are firing and core is stable through these moves. This is going to allow you to run farther, faster and remain injury free. Let’s all say it…pre-hab.
Do they need to be runner specific?
The truth is nearly every body weight exercise is going to be great for runners. We need more upper body strength to propel us up hills (yes your arms can get tired), we need more core stability to maintain good form, we need more leg power to keep our muscles activated and balanced.
If you are looking for some ideas to get started or push you a little harder, here is a round up of 27 body weight workouts for runners from some great trainers.
Click the link below any image for details of the workout and more workouts from the listed trainer.
20 minute total body workout from Purely Twins
Mini Shoulders Workout from Lifting Revolution
On the road full body workout from FitAspire
500 rep resistance band workout from Luscious Lifts
30 Minute Body Weight Tabata Workout from Pumps and Iron
Outside body weight workout from Life in Leggings27 Body Weight Workouts to make you faster, stronger and injury proof! #runchat Click To Tweet
FULL BODY WORKOUTS AT HOME
If you’re going to make time for a workout it might as well get your whole body…again part of why I love body weight moves, they leave you no choice!!
Bodyweight Workout for Beginners from Fitwirr
18 Moves using Baby for Body Weight from Skinny Mom
5 minute wake up full body workout Food Faith and Fitness
6 Body Weight Arm Exercises from Travel Strong
The Countdown from HappyFitMama
10 Strength Exercises You Can Do Anywhere from Workout Nirvana
TRX workouts for Runners from Trainer Paige
Back to Basics Schoolyard Sweat from RTTF
Park Bench Workout by The Almond Eater
Body Sculpting HIIT by My Fit Station
30 Minute Full Body Workout from Reach Your Peak
28 Minute Strength & Cardio (tips for using home objects for weight) from Fitzala
HIGHER INTENSITY – CARDIO + STRENGTH
These workouts are good any time, but especially if you’ve missed a speed workout on your training plan or haven’t started adding speed yet. If you are doing speed, leave a day in between speed and a plyo workout to recover.
Plyometrics: high-intensity, explosive movements are great for getting your heart rate up and burning some major calories in the process. You’ll work lots of muscles at once in a short amount of time.
The Running 500 from Peanut Butter Runner
3 Circuit Plyometrics workout from PopSugar Fitness
10-to-1 Plyo Pyramid from FitFoodFinds
TRX Plyometrics from Sweat Factor
Beach Bum Workout from Pause the Moment
Twisted Bootcamp Workout from RTTF
Leg Focused Plyo Workout from Glisten Fit
What’s your LOVE/HATE body move? Burpees? Commandos??
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