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30(ish) Minute Strength Routines
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 2018-12-28 8:30 AM |
 422  , Pennsylvania |  Subject: 30(ish) Minute Strength RoutinesMorning All, Getting ready to fully get into the mode again and need some help with core and strength. After my last race I spent three months adding a core fitness routine: *Front Plank - 60 seconds *Side Plank L & R - 45 seconds (each side) *Pelvic Raise with Crossed leg, L & R - 50 each side *Jane Fonda's L & R - 25 each side 3 rotations of the above While I felt like this was helping, as I was able to increase duration and reps, it sure got boring doing it 2-3 times a week. I feel like I would like to add some glute strength work with Lunges and Squats? If anyone has an 30 minute canned strength routines that they utilize and would like to share, that would be great. Thanks, Steve |
| 2018-12-28 9:10 AM in reply to: #5253074 |
623 | Subject: RE: 30(ish) Minute Strength Routines I don’t have a canned program but would advise you add in some single leg squats and lunges. This helps correct muscle imbalances and is essential as running, biking and swimming require us to perform one sided movements over and over again. Body weight for these is fine. Deadlifts are a good posterior chain and core exercise as well. As a therapist and triathlete I can’t recommend this book enough. https://www.amazon.com/Anatomy-Runners-Unlocking-Potential-Preventio... Goes into great detail without being too technical for non-medical folks to understand. |
| 2018-12-28 10:03 AM in reply to: PigeonTri |
197 | Subject: RE: 30(ish) Minute Strength Routines I just go to Youtube and do a fitness video or two. Most of the ones I see there are only about 10 or 15 minutes long, so you would need to do them more than once, or do more than one video. I usually do these when I am crunched for time and the weather isn't cooperating with even a short run, so the short workouts work great for me. J White |
| 2018-12-28 10:08 PM in reply to: 0 |
 Bronze member | Subject: RE: 30(ish) Minute Strength Routines Agree you can find a ton of free videos on Youtube. HASfit has some good strength training/muscle building workouts for every different body part. They also have a website and if you find a workout you like they have https://www.youtube.com/user/KozakSportsPerform Or if you don't want to watch a video they have a website. You can search by body part, click on a workout, scroll down and the sets are all typed out. https://hasfit.com/workouts/bodybuilding/leg-workout-with-dumbbells/
Edited by trigal38 2018-12-28 10:12 PM |
| 2018-12-29 7:17 PM in reply to: trigal38 |
Master 8247   Eugene, Oregon Bronze member | Subject: RE: 30(ish) Minute Strength Routines The Youtube channel "Running on Om" has some great core and glute routines (some moves are yoga-based, some not) aimed at runners. My coach has recommended these to me in the past for glute and core strengthening. https://www.youtube.com/watch?v=-wGgCiX6mPI |
| 2018-12-31 1:10 PM in reply to: #5253074 |
| 228 | Subject: RE: 30(ish) Minute Strength Routines I'll second YouTube. I usually search for "30 min bodyweight HIIT". I like the Fitness Blender videos, they're well produced & easy to follow along. I also have a bodyweight routine that I do if I'm not at home. 8 movements, 30 sec on 10 sec off, 1 min between rotations. I usually do 3 rotations and it takes me about 18 min. Sorry I don't have time to write it out at the moment, PM me if you want me to send it to you. |
| 2019-01-07 9:31 AM in reply to: riles32807 |
| 422 , Pennsylvania | Subject: RE: 30(ish) Minute Strength Routines Thanks for all of the tips in here...I will check them out as time permits. Steve |
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