Looking to strengthen your core and upper body in less than an hour a week? All runners can benefit from strategic workouts to strengthen these crucial, frequently ignored muscles. Try this workout for two months and you'll be pleased with the results.
Days: Monday, Wednesday, Friday
Duration: 15-20 minutes
Supplies: Deck of Cards (or virtual deck - phone app)
Workout: Flip the cards one at a time, performing the number indicated on the card (Jack - 11, Queen - 12, King - 13, Ace - 14) and rotate between the following exercises: (1) push-ups, (2) planks, and (3) sit-ups. You perform the number of reps that are on the card for push-ups and sit-ups, and double the time for planks. For instance, if your first card is a seven of hearts then you would do seven push-ups. If your next card is a king of spades then you would hold the plank position for 26 seconds. If your third card is a three of diamonds, then you would do 3 sit-ups.
Notes: Try to maintain a good pace throughout the workout and complete the entire deck in less than 20 minutes. As you progress, try to drop the overall time if takes you to get through the cards. For the curious, the workout stastically requires the following:139 push-ups, 139 sit-ups, and 4:36 in the plank position. Enjoy!
Days: Monday, Wednesday, Friday
Duration: 15-20 minutes
Supplies: Deck of Cards (or virtual deck - phone app)
Workout: Flip the cards one at a time, performing the number indicated on the card (Jack - 11, Queen - 12, King - 13, Ace - 14) and rotate between the following exercises: (1) push-ups, (2) planks, and (3) sit-ups. You perform the number of reps that are on the card for push-ups and sit-ups, and double the time for planks. For instance, if your first card is a seven of hearts then you would do seven push-ups. If your next card is a king of spades then you would hold the plank position for 26 seconds. If your third card is a three of diamonds, then you would do 3 sit-ups.
Notes: Try to maintain a good pace throughout the workout and complete the entire deck in less than 20 minutes. As you progress, try to drop the overall time if takes you to get through the cards. For the curious, the workout stastically requires the following:139 push-ups, 139 sit-ups, and 4:36 in the plank position. Enjoy!
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