Get Fast! Strength Training for Runners.

Workout #2- Runner’s circuit

 

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Make sure to complete a 10 minute dynamic warm-up…. walking lunges, lunge to hamstring stretch, high knee pull, backpedal calve stretch, side lunges l/r, sumo squat pivot, lunge forearm to floor, walking quad stretch , high knees, buttkickers, side shuffles, karaoke, speed skaters, hip circles, high knee skips , arm circles, mini band walks, etc.

Set 1- Complete 4 rounds

20 reps- Mini band hip flexor- standing knee to chest band on shoelaces

10 reps – Single leg get up (10 each leg)

10 reps- Renegade Rows

10 reps- Depth jump into broad jump

20 reps- Superman back extension

Set 2- Complete 3 Rounds

20 reps – Glute Bridge, mini band on thighs

10 reps – Reverse Lunge from riser (Goblet position, 10 reps each leg)

15 reps- Bent Over Reverse Fly

10 reps- Kettlebell High Pull

20 reps- Box Jumps

 

 

Coach K Is Away But Fit You Will Stay!!

Workout 1: The Jetsetter

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Make sure to complete a 10 minute dynamic warm-up…. walking lunges, lunge to hamstring stretch, high knee pull, backpedal calve stretch, side lunges l/r, sumo squat pivot, lunge forearm to floor, walking quad stretch , high knees, buttkickers, side shuffles, karaoke, speed skaters, hip circles, high knee skips , arm circles, mini band walks, etc.

Set 1, complete 3 rounds

20 Good-mornings ( 3 am wake up)

20 Push-ups

20 yard suitcase carry farmer’s walk (dumb bells  bells or kettle bells) x 2

20 Alternating Step Ups

20 Single arm should press (10 l/ 10 r)

20 yard suitcase carry farmer’s walk x 2

20 Glute Bridges (bar on hips)

20 Chest  Press (barbell)

20 yard suitcase carry farmer’s walk x 2

Set 2, complete 4 rounds, first round 1 minute each, second round 45 sec, third round 30 sec, forth round 20 sec. 

1 minute sprint (for the plane), 4% incline

1 minute run or box jump a low step for speed

1 minute hands on the box up and overs

1 minute mountain climbers

 

28 Day Summer Shape Up: Day 18 – “Cardio Ass Kicker with Mini Bands”

The GetKristenFit Summer Shape Up  28 day high intensity workout challenge

Ready to earn your best beach body? Commit to 28 killer workouts over the next 4 weeks and reveal your best body ever by the 4th of July! 

Some of the workouts will be posted here, but most will go out to program particpants via e-mail.  To join the program e-mail Kristen@getkristenfit.com !

28 Day Challenge Workout #18

“Cardio Ass Kicker with mini bands”

This cardio interval workout with surely kick your ass both literally and figuratively.  Here are a few more exercises that you can do with just one tiny piece of equipment.  Get ready to get Kristen fit 🙂

You should have 3 bands to progress through.  The order goes from green (easiest), to blue (medium), then to black (hardest, most resistance).

*Videos again are available @getkristenfit Facebook and Instagram.

Complete the following exercises in circuit.  Complete four rounds of the circuit. First round do  1:30 seconds of each exercise, second round do 1 minute of each, third round do 30 seconds of each, and last round do 10 reps of each.  Complete reps as fast as possible without losing your form.  Rest no more than 1 minute between rounds 1-2 and 2-3, and take no rest between rounds 3-4.

 

Mini Band Squat Jumps (band 2 inches above knees)

Mini Band Cross Country Runs ( band on ankles, make sure feet stay flat)

Mini Band Criss Cross Hops (bands on ankles)

Mini Band Lateral Hop Step Touch (band on ankles, start with feet together press out to one side, and feet back together)

Mini Band High kKnee Runs (band 2 inches above knees)

Mini Band Repeaters (band 2 inches above knees, 1/2 the time of each leg)

Mini Band Snowboarders (band 2 inches above knees, squat touch floor, 180 degree jump, back into a squat)

Mini Band Plank Jacks (band on ankles, high plank, jump feet out and in)

 

Enjoy!

Coach K
Remember to post feedback on this workout here, on Facebook, or to my email kristen@getkristenfit.com!

No bands yet?

Get Your Mini Bands Here!

28 Day Summer Shape Up: Day 17 – “7 minute 6 pack abs w/ mini bands”

The GetKristenFit Summer Shape Up  28 day high intensity workout challenge

Ready to earn your best beach body? Commit to 28 killer workouts over the next 4 weeks and reveal your best body ever by the 4th of July! 

Some of the workouts will be posted here, but most will go out to program particpants via e-mail.  To join the program e-mail Kristen@getkristenfit.com !

28 Day Challenge Workout #17

“7 minute 6 pack abs with mini bands”

Get ready to burn up those abs with a side of glutes/ outer thighs 🙂  Burn baby burn! This core workout is  a perfect finisher for a strength workout.  After lifting (think core exercises like dead lifts, front squats, pull-ups and overhead presses), crush this ab session, then finish with some interval training for the ultimate fat burn!

You should have 3 bands to progress through.  The order goes from green (easiest), to blue (medium), then to black (hardest, most resistance).

*Videos again are available @getkristenfit Facebook and Instagram.

Complete the following exercises in circuit:

1 minute mini band bicycles (band 2 inches above knees)

1 minute side lying oblique crunches, elbow to knee (30 seconds each side, band 2 inches above knees)

1 minute side lying oblique crunch pulses, pulse top half (30 seconds each side, band 2 inches above knees)

1 minute side lying oblique v-up’s (30 seconds each side, band on ankles, keep feet hip width apart)

1 minute leg raises (band on ankles, keep feet hip width apart)

1 minute full body crunch into 45 degree extension (band on ankles, elbows to knees then shoot legs straight out at 45 degrees)

1 minute high plank feet walk outs (band on ankles, alternate stepping out with right out with left and in, then out left out right)

1 minute high plank shoulder taps (band on wrists/under palms, tap hand to opposite shoulder, keep hips still)

 

Finish your fat burning session with some sprints to really get those abs to pop:

Complete 7-12 rounds of 20 second all out sprints w/ 1 minute recovery in between.  (sprint then walk back to finish or on treadmill)

Can’t run? Substitute any high intensity cardio option (should be anareobic by the end of 20 seconds)

 

No bands yet?

Get Your Mini Bands Here!

28 Day Summer Shape Up: Day 16 – “Mini Bands Upper Body Burn”

The GetKristenFit Summer Shape Up  28 day high intensity workout challenge

Ready to earn your best beach body? Commit to 28 killer workouts over the next 4 weeks and reveal your best body ever by the 4th of July! 

Some of the workouts will be posted here, but most will go out to program particpants via e-mail.  To join the program e-mail Kristen@getkristenfit.com !

28 Day Challenge Workout #16

“Mini Bands Upper Body Burn”

This workout is a great complement to yesterday’s workout, but same thing goes : don’t  be fooled, it is tougher than it looks! These mini bands are perfect to take on trips with you. No excuses! Never miss a workout!

You should have 3 bands to progress through.  The order goes from green (easiest), to blue (medium), then to black (hardest, most resistance).

*Videos again are available @getkristenfit Facebook and Instagram.

Complete 1-3 rounds of the following exercises:

20 Mini Band Speed Bag Circles (20 each direction, band on wrist)

20 Mini Band Chest Pull Aparts (holding both ends of band)

20  Mini Band Single Arm Lat Pulldowns (20 each arm, hold still one end overhead, pull down the other)

20 Mini Band standing  overhead triceps extensions (20 each arm, hold still one end behind neck, pull up other end)

10 Mini Band Walls Climbs (4-6 steps ups and down = 1 rep, band on wrists)

10 Mini Band Planks Walks ( 10 steps left and right = 1 rep, band on wrists)

20 Mini Band Seated Row (20 each arm, band over shoe, pull opposite end)

20 Mini Band Push-up ( step right push, step left push up, each pushup = 1 rep, band on wrists)

Get Your Mini Bands Here!

28 Day Summer Shape Up: Day 15 – ” Booty Bands part 1″

The GetKristenFit Summer Shape Up  28 day high intensity workout challenge

Ready to earn your best beach body? Commit to 28 killer workouts over the next 4 weeks and reveal your best body ever by the 4th of July! 

Some of the workouts will be posted here, but most will go out to program particpants via e-mail.  To join the program e-mail Kristen@getkristenfit.com !

28 Day Challenge Workout #15

“Booty Bands – part 1”

This workout is just a little warm up to get your used to using your mini band. Don’t  be fooled, it is tougher than it looks!

You should have 3 bands to progress through.  The order goes from green (easiest), to blue (medium), then to black (hardest, most resistance).

Videos of these exercises here:

https://www.facebook.com/getkristenfit?ref_type=bookmark

To complete this workout you must do 3 rounds.

Start with the band on your ankles.

1. Lateral Band Walks  x 20 right/left

2. Monster Band Walks x 20 forward/backward

3. Band Side Taps x 20 right/left

Move band to thighs, just a couple inches above knees

4. Band air squats x 20 reps

5. Side Lying Clams (knees apart, feet stay together) x 20 right

6. Side Lying Clams ( hovering whole top leg and lift) x 20 right

7. Side Lying Clams (hover and straighten out top left and lift) x 20 right

(repeat 5-7 on the left)

8. Glute Bridges (feet and knees hip width apart) x 20 reps

Move band to feet, over shoelaces

9. Side Lying Hip Flexor x 20 right/left

Get Your Bands Here:

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