Your Next-Level Power Workout – Women's Running UK

Your Next-Level Power Workout

Author: Women's Running Magazine

Read Time:   |  August 16, 2017

Time to get tough workout

Got a little complacent with your usual home workout programme? Try this advanced home weights circuit to seriously test your stamina and strength.

Steps and reps: Perform three sets of 10 to 15 repetitions

REVERSE-GRIP DUMBBELL BENT-OVER ROW
Muscles worked: Upper back (rhomboids)
Why do it?
This exercise will improve your posture and strengthen your upper back.
Technique
• Hold a weight in each hand with your palms facing up
• Bend your knees slightly and lean forward with your upper body
• Pull your hands up to your armpits
• Squeeze your shoulder blades together
• Slowly lower with control
Watch points
Keep your back straight.

Reverse-grip dumbbell bent-over row

DUMBBELL SQUAT WITH KNEE LIFT
Muscles worked: thighs, bottom, hip flexors, core muscles (quadriceps, glutes, psoas muscles, transversus abdominis)
Why do it?
Tone your legs and improve your balance with one exercise.
Technique
• Hold a weight in each hand and stand with your feet hip-width apart
• Bend both knees to perform a squat
• Straighten your legs back to the standing position but lift your left knee up until it’s level with your belly button
• Keep your core muscles tight to aid your balance
• Repeat the squat and the knee lift on the right leg
• Alternate between left and right
Watch points
Keep your back straight and don’t hold your breath.

Dumbell squat with knee lift

DUMBBELL SIDE RAISES
Muscles worked: Shoulders (deltoids)
Why do it?
Strong shoulders will improve your posture and aid your arm drive during running.
Technique
• Hold a weight in each hand and stand with your feet hip-width apart
• Keep a slight bend in your elbows
• Lift your arms up sideways until your hands, elbows and shoulders are level to the floor
• Slowly lower the weights back down
Watch points
Don’t swing your body to lift the weights up.

Dumbbell side raises

TWISTING LUNGE WITH OVERHEAD SWING
Muscles worked: Thighs, bottom, hip flexors, core muscles, side muscles (quadriceps, glutes, psoas
muscles, transversus abdominis, obliques)
Why do it?
This exercise will improve your balance and coordination while building functional strength to improve
your running.
Technique
• Stand with your feet slightly wider than hip-width apart and hold a weight with both hands overhead
• Rotate towards your right side
• Bend both knees and lower the weight towards the outside of your right leg
• Stand up and rotate back to the starting position
• Repeat the movement towards the left
• Alternate between right and left
Watch points
Keep your back straight and contract your core muscles to aid your balance.

Twisting lunge with overheard swing

DUMBBELL LEG CURL
Muscles worked: Rear thighs (hamstrings)
Why do it?
By improving your hamstring strength you will be able to increase your leg strength and running speed.
Technique
• Lie on your stomach on a bench
• Squeeze a weight in between your feet
• Bend your knees and lift the weight up towards your bottom
• Lower with control
Watch points
Ensure that you have a good grip on the weight.

Dumbbell leg curl

TRICEPS KICK BACK
Muscles worked: Rear upper arm (triceps)
Why do it?
A great exercise to prevent bingo wings.
Technique
• Hold a weight in your right hand and stand with your left leg in front of your right leg
• Bend forward from your hips and support your bodyweight with your left hand on your left thigh
• Lift your right elbow up until your upper arm is level with the ground
• This is the starting position
• Extend your lower arm until it’s level with your upper arm
• Slowly lower with control
• Complete one set before changing over to the other side
Watch points
Keep your body and upper arm still. It’s only your lower arm doing the work.

Triceps kickback

STABILITY-BALL WEIGHTED CRUNCHES
Muscles worked: Stomach muscles (rectus abdominis, transversus abdoninis)
Why do it?
By adding extra weight you will significantly increase the strength of your stomach muscles.
Technique
• Lie with your back supported on a stability ball
• Hold a weight with both hands behind your head
• Crunch your head and shoulders up
• Slowly lower with control
Watch points
Ensure that you are balanced on the ball to prevent you from falling off.

Stability-ball weighted crunches

STABILITY-BALL WEIGHTED SIDE LIFTS
Muscles worked: Side muscles (obliques)
Why do it?
This exercise will tone your waist line and improve your running technique.
Technique
• Lie with your right hip on a stability ball
• Place your right foot in front of your left foot against a wall
• Hold a weight with both hands on your chest
• Lower your upper body over the ball
• Lift back up to the starting position
• Complete one set before changing over to the other side
Watch points
Ensure that you are balanced on the ball and not top-heavy.

Stability-ball weighted side lifts

DUMBBELL CHEST FLY
Muscles worked: Chest (pectorals)
Why do it?
Strong pectorals will lift your breasts up.
Technique
• Lie with your head and shoulders supported on a stability ball
• Lift a weight in each hand with your palms facing each other
• Keep a slight bend in your elbows
• Open your arms until the weights are level with your shoulders
• Slowly return to the starting position
Watch points
Keep your hips and shoulders aligned

Dumbell chest fly

STABILITY-BALL GLUTE LIFT
Muscles worked: Bottom (glutes)
Why do it?
Your glutes sometimes underperform during running. By strengthening your glutes you can improve their function during the running stride.
Technique
• Lie with your shins on a stability ball
• Place your hands on the floor
• Bend one leg and keep the other on the ball
• Push your heel up to the ceiling
• Hold the position for three counts before lowering
• Complete one set before changing over to the other side
Watch points
Keep your core strong – you may need a ‘spotter’ at first for this move

Stability ball glute lift

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