Your quickest workout - Women's Running

Your quickest workout

Author: Women's Running Magazine

Read Time:   |  May 11, 2017

quick runner's workout

Want to fit a workout into a busy day? These exercises are designed to be done anywhere, at anytime, with no equipment- just get your kit on and get it done!

MOUNTAIN CLIMBER
Muscles worked Chest, upper arms, stomach muscles, core, back, shoulders, hip flexors (pectorals, triceps, rectus abdominis, transversus abdominis, erector spinae, trapezius, deltoids, psoas muscles)

may6

Why do it?
A great full-body exercise that will improve your posture and strength.

Technique
• Kneel on all fours and place your hands directly underneath your shoulders
• Lift your knees off the floor to form a straight line from shoulders to heels
• Bend your elbows and bring your right knee in to touch your right elbow
• Return your leg and straighten your arms
• Repeat with your left leg
• Alternate between right and left

Watch points
If you experience pain in your lower back, lift your bottom slightly higher to prevent your lower back from arching. Be careful with this exercise if you have high blood pressure.

LUNGE ROTATION
Muscles: Thighs, core, side muscles Why do it?
Improve your leg strength, improve your balance and shape your waistline all in one move.

may4

Technique:
• Stand with your feet hip-width apart
• Step forward with your right leg while twisting your body towards the right
• Bend both knees to perform a lunge
• Step back to the starting position and repeat to the left
• Alternate between right and left

Watch points:
Keep your upper body upright, don’t lean forward.

PLANK ROTATION
Muscles worked Core, side muscles, back, shoulders (transversus abdominis, obliques, erector spinae, deltoids)

may15

Why do it?
A great full-body workout that will shape your waistline and improve your running technique.

Technique
• Lie on your stomach and place your elbows directly underneath your shoulders
• Lift your hips off the floor to form a straight line between your head, shoulders, hips, knees and ankles
• Lift your right arm up and twist your body towards the right
• Extend your right arm up to the ceiling
• Hold the position for two counts
• Return to the centre position and repeat towards the left

Watch points:
If you experience pain in your lower back lift your bottom slightly higher to prevent your lower back from arching.

SQUAT JUMPS
Muscles worked Thighs, hip flexors, bottom, cardiovascular fitness (quadriceps, hamstrings, psoas muscles, glutes)

may1

Why do it?
Burn calories and improve your fitness level. Technique
• Stand with your feet slightly wider than hip-width apart
• Bend your knees and touch the floor with both hands in between your legs
• Jump up
• Swing your arms up
• Land with your legs wide and go straight into the squat position
• Repeat the move as fast as possible without losing technique

Watch points:
Focus on a point in front of you to prevent dizziness.

PRESS-UP SUPERMAN
Muscles worked Chest, upper arms, core, back, shoulders (pectorals, triceps, transversus abdominis, erector spinae, trapezius, deltoids)

may11

Why do it?
A very effective exercise to improve your upper-body strength.

Technique:
• Kneel on all fours
• Position your hands directly underneath your shoulders
• Lower your hips to form a straight line between your shoulders, hips and knees • Bend your elbows to perform a press-up
• As you return to the starting position, lift your left hand up and extend it out in front of you
• Keep your arm next to your ear
• Pull your belly button to your spine to aid your balance
• Place your left hand back on the floor
• Preform another press-up and repeat the move with your right arm
• Alternate between left and right

Watch points:
Keep your hips level when lifting your arms.

SETS AND REPS
Perform each exercise for one minute. Change over to the next exercise without resting. After completing all ve exercises, rest for two minutes. Repeat the circuit one to three times.

Women's Running Magazine

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