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Do-Anywhere Strength Circuit #2

  • By Jené Shaw
  • Published Apr 2, 2013
  • Updated Apr 2, 2013 at 8:12 PM UTC
Photo: Shutterstock.com

Every Tuesday we’ll feature a different coach’s workout you can complete in 60 mins (or less!).

Below is another strength workout you can do at home or on the road from USAT Level I coach Maria Simone of No Limits Endurance Coaching. Find her first circuit here.

1-hour strength circuit

Workout notes:
First, complete the warm-up sequence. Then move to the circuit exercises.

For the circuit portions, complete each exercise continuously for 50 seconds, then take no more than 10 seconds to switch to the next exercise. If done continuously, this will be a very challenging workout that will also give you a bit of a cardio burn as well.

After you have done each exercise once, you will have completed one round. Complete a total of three rounds, with a one-minute rest between each round.

Warm-up
Repeat this light cardio warm-up twice before beginning the main circuit.

1. March in place for 60 seconds

2. Run in place for 60 seconds
• 20 seconds high knees (quickly tucking your knees as close to your chest as possible)
• 20 seconds with legs wide (slightly wider than shoulder distance apart)
• 20 seconds butt kicks (as if you are trying to kick your butt with your heels)

3. Side jacks for 30 seconds
Start standing with your feet shoulder-distance apart. Step quickly to the right and do a partial squat. As you squat, raise your arms above your head. Return to the start position and repeat with the left leg. Repeat for the time duration.

4. Lunge with alternate arm raises for 30 seconds
As you lunge forward with the right leg, raise your left arm. If you cannot keep your balance with your arm raised, then simply do alternate lunges.

RELATED – Should I Strength-Train During The Season?

The Circuit (50 seconds per exercise)

Calf-Raise Squat
How to: 
Do a squat progressing into calf raise as you come up. To intensify, add more weight.

Pushups
How to: You can do these with legs extended or knees on the ground— whichever position allows you to have good form with a straight back.

Heel touches
How to: Lie on your back with your legs bent. Extend your arms, palms facing down. With your torso lifted slightly, and abdominals contracted, move your body from side to side, trying to touch your heels with your fingertips.

Single leg deadlift with rotation 
How to: Stand with your feet about shoulder-width apart. Raise your left leg, while bending over to touch the ground with your right fingertips. Balance yourself on your right leg, while keeping your core engaged. Return to start position and repeat with the other side. Note: These are completed with NO weights.

Wide squats
How to: Begin with feet wider than shoulder-width apart. Slowly squat down to 90 degrees and return to the start position.

Standing side bends
How to: Stand tall with good posture. Holding a light dumbbell or kettlebell in your left hand, bend your body down your left side. Repeat this side for 25 seconds. Switch to the right side for the remaining 25 seconds.

Walking lunges
How to: Lunge forward with your right leg, keeping your knee in line with your ankle. Then bring your left leg up to meet your right leg, then lunge forward with your left leg. This will have you moving forward, while lunging.

Side plank hip lift 
How to: Get into a plank position on your left side, holding your body up on your left forearm with your feet stacked, right on top of left. Lower your left hip down until just before it touches the ground, then lift it back to the starting position. Repeat for 25 seconds. Switch to the right side for the remaining 25 seconds.

Inner thigh lifts
How to: Lie on the floor on your left side, keeping your head, shoulders and hips in alignment. Hold your head with your left hand. You can use your right hand to support you by placing it in front of your body. Bend your right leg on the floor slightly in front of you, while holding your left leg straight. Raise your left leg, while keeping your toes flexed. Repeat the movement for 25 seconds. Switch to the right side for the remaining time.

Tricep dips
How To: Use a chair, bench, box or whatever you have handy and place your hands behind you with your elbows bent, fingers facing forward. Keep your butt/back as close to the bench as possible and lower your body until your elbows are bent at 90 degrees behind you, then return to the start position. The more your knees are bent, the easier the exercise is. As you get stronger, you can straighten your legs out little by little. If you are able to straighten your legs out completely, put a weight in your lap.

RELATED – One-Hour Workout: Do-Anywhere Strength Circuit


More one-hour workouts.

FILED UNDER: Injury Prevention / Training TAGS:

Jené Shaw

Jené Shaw

Jené Shaw is a senior editor at Triathlete magazine, a four-time Ironman finisher and a USAT Level 1 certified coach

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