TGC Runners Strength Series: Week 4: Workout Three: Upper Body Workout
Welcome to Week 4 Workout 3: Upper Body Day!
Get ready for a challenging workout focusing on your core and arm strength.
The Warm-Up is a new warm-up routine with 3 exercises. Made up of 3 variations of walkouts to warm up your hamstrings, glutes, upper body, and core
The main workout, has a stable superset of renegade row variations for 2 minutes, switching every 15 seconds. Either side stable superset is a superset of mini banded upper body exercises. More detail in the timestamps below.
Char's Tips:
Always do your best and take extra breaks if needed
Adjust exercises to fit your current fitness level
These workouts are designed to complement your running, not replace it
Equipment
Dumbbells (I use 4kg)
Mini bands
Mat or soft surface
Want to warm up before you get into this workout: • TGC Runners Strength Series Warm-Up
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Happy Running,
Char
#strengthwithchar #cmfrunclub
'Fuel Your Run, Build Your Power: Strength Training for Stronger Runners!'
Timestamps:
00:00 - Intro
02:28 - Warm Up: 45 Seconds Work 15 Seconds Break
Walk Out
Walk Out Push Ups
Walk Out Push Ups to Mt Climbers
Childs Pose for 1 min or Plank
Twice through
10:38 - Main Workout: 45:15 for 2 exercises followed by 2min Stable Block of 3 Exercises repeated after each 2 exercises.
Banded BOW
Banded Pulse Outwards
2mins
Renegade Row
Renegade Row Push Up
Renegade Row Push Up Mt Climber
Banded Lat Pull Down
Banded Bicep Curl
2mins
Renegade row
Renegade Row Push Up
Renegade Row Push Up Mt Climber
Banded Shoulder Squeeze
Banded Arm Raise
2mins
Renegade Row
Renegade Row Push Up
Renegade Row Push Up Mt Climber
REPEAT
Finisher
50 Bicep Curl
34:53 - Cooldown Stretches
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Welcome! I'm Charlotte, co-founder and Run & Strength Coach for CMF Running. My mission is to assist runners in reaching their goals through personalized training plans and comprehensive support. I prioritize not only running but also strength training, injury prevention, and overall well-being to foster well-rounded and successful athletes. Guidance, consistency, and community support are key elements in achieving peak performance. Through my coaching and mentoring, I strive to empower runners to conquer their goals and relish the journey. My commitment to clients' success is evident in my personalized approach and unwavering dedication to their athletic development.
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Disclaimer: These workouts are training enhancements only. They are not substitutes for consulting a health professional for prior or current health conditions or injuries. Engaging in this exercise workout or exercise program is a choice made at your own risk, and you are responsible for any injuries that may occur during the workout.