5 Free Workouts To Improve Performance

At One Life Personal Training, we’re passionate about helping runners like you reach their full potential and conquer every stride with strength and confidence. In this blog post, we’re excited to introduce you to 5 dynamic workouts designed to elevate your running game, improve performance, and reduce the risk of injuries.

1. Workout Routine 1: Strength and Stamina

  • Superset 1:
    • Lower Body Strength: Step-Ups (3 sets of 12 reps per leg)
    • Upper Body Strength: Push-Ups (3 sets of 12 reps)
  • Superset 2:
    • Core Exercise: Plank (3 sets of 30 seconds)
    • Cardio Exercise: Jumping Jacks (3 sets of 60 seconds)
  • Mobility Exercise: Hip Flexor Stretch (3 sets of 30 seconds per side)

This workout targets key muscle groups involved in running while also improving core stability, cardiovascular fitness, and mobility. The supersets keep your heart rate up and challenge your muscles in a time-efficient manner, making it ideal for busy runners looking to maximize their training sessions.

2. Workout Routine 2: Power and Precision

  • Superset 1:
    • Lower Body Strength: Romanian Deadlifts (3 sets of 12 reps)
    • Upper Body Strength: Bent-Over Rows (3 sets of 12 reps)
  • Superset 2:
    • Core Exercise: Russian Twists (3 sets of 15 reps per side)
    • Cardio Exercise: High Knees (3 sets of 60 seconds)
  • Mobility Exercise: Dynamic Calf Stretch (3 sets of 10 reps per leg)

This workout focuses on building power and strength in the lower and upper body, while also improving core stability and agility. By incorporating dynamic movements and challenging exercises, you’ll develop the strength and coordination needed to tackle any terrain with ease.

3. Workout Routine 3: Endurance and Efficiency

  • Superset 1:
    • Lower Body Strength: Squats (3 sets of 12 reps)
    • Upper Body Strength: Shoulder Press (3 sets of 12 reps)
  • Superset 2:
    • Core Exercise: Bicycle Crunches (3 sets of 20 reps per side)
    • Cardio Exercise: Burpees (3 sets of 10 reps)
  • Mobility Exercise: Thoracic Spine Rotation (3 sets of 10 reps per side)

This workout emphasizes building endurance and efficiency through a combination of strength training, cardiovascular exercises, and mobility drills. By challenging your muscles and cardiovascular system in a variety of ways, you’ll improve your overall running performance and stamina.

4. Workout Routine 4: Stability and Strength

  • Superset 1:
    • Lower Body Strength: Lunges (3 sets of 12 reps per leg)
    • Upper Body Strength: Dumbbell Bench Press (3 sets of 12 reps)
  • Superset 2:
    • Core Exercise: Dead Bug (3 sets of 12 reps per side)
    • Cardio Exercise: Mountain Climbers (3 sets of 30 seconds)
  • Mobility Exercise: Hip Circle Drill (3 sets of 10 reps per side)

This workout focuses on building stability and strength to support your running mechanics and reduce the risk of injuries. The combination of unilateral exercises, core work, and dynamic movements challenges your balance, coordination, and muscular endurance, making it an excellent addition to your training routine.

5. Workout Routine 5: Power and Plyometrics

  • Superset 1:
    • Lower Body Strength: Bulgarian Split Squats (3 sets of 12 reps per leg)
    • Upper Body Strength: Pull-Ups (3 sets of 8-10 reps)
  • Superset 2:
    • Core Exercise: Plank with Shoulder Taps (3 sets of 15 reps per side)
    • Cardio Exercise: Box Jumps (3 sets of 10 reps)
  • Mobility Exercise: Dynamic Hamstring Stretch (3 sets of 10 reps per leg)

This workout focuses on building explosive power and agility through plyometric exercises and strength training. By incorporating challenging movements that mimic the demands of running, you’ll enhance your speed, agility, and overall athletic performance.

Incorporate these dynamic workouts into your training regimen to boost your running performance, improve strength and stamina, and reduce the risk of injuries. Remember to listen to your body, adjust the exercises and intensity as needed, and stay consistent with your training.

Stay strong,

Tim.

PS: When you’re ready here are 2 ways we can help.

1. Come workout with us! Book your FREE no sweat intro consultation here. You’ll talk with a coach and come up with a plan together.

2. Download our 4 Week Leg Strength Program here.

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