TGC Runners Strength Series: Week 4: Workout One: Dumbbell Circuit Workout
This workout is comprised of 2 circuits made up of lower body, upper body and core exercises. The timing for this workout is 40 seconds of work with 20 seconds break throughout the whole workout (including the warm up)
The warm up, is one you've done prior in another workout in this series (Week 3 Workout 1 • TGC Runners Strength Series: Week 3: Worko... ) Its a simple bodyweight warm-up that targets key areas like calves, feet, and core, priming your muscles for the main workout ahead. This warm-up will also workout on your balance and stability in your lower body and core which is key for us runners.
Then we get into the circuits which 13 exercises in which you repeat twice through. More specificity of the exercises is below.
All you'll need for this workout is a pair of dumbbells (I use 4kg for reference), a stool, chair or,, and a mat or soft surface.
If you enjoy this workout and want to support us in creating more free content like this, consider joining our yearly membership program with code CMF50 for a 50% discount. https://cmfrunning.nz/product/cmfcrew/. Your support helps us continue to deliver quality workouts to the CMF Crew community.
'Fuel Your Run, Build Your Power: Strength Training for Stronger Runners!'
Enjoy the workout!
#strengthwithchar #cmfcrew
Timestamp:
00:00 - Intro
02:06 - Warm Up
Tiny Steps
Heel Rocks
Slow Side Twist/Russian Twist
Upper Back Extension
09:58 - Main Workout (Round 1)
DB Static Lunge
DB Skipping
DB Static Lunge
DB Skipping
Belgian Lunge
Same Side Step Up
Opposite Side Belgian Lunge
Same side Step-Up
DB Around the World
DB Renegade Row
Plank
Side Plank
Opposite Side
23:17 - Main Workout (Round 2)
DB Static Lunge
DB Skipping
DB Static Lunge
DB Skipping
Belgian Lunge
Same Side Step Up
Opposite Side Belgian Lunge
Same side Step-Up
DB Around the World
DB Renegade Row
Plank
Side Plank
Opposite Side
36:08 - Cooldown Stretches
---------------------------------------------------------------------------------------------------------------------------------------
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.
Explore CMF Running Website: https://cmfrunning.nz/
Schedule a Call with Coach Char: https://calendly.com/cmfrunning/coach...
Join our CMF Yearly Membership: https://cmfrunning.nz/product/cmfcrew/ Use the discount code CMF50 to get 50% off
Connect on Social Media:
Instagram: / trailgirlcharlotte
Strava: / strava
YouTube: / @trailgirlcharlotte
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.