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Core Circuit for Runners

Core Workout

2 sets once a week - when ready add in a third set
Focus on slow controlled movements - form is key!
Set one - do each exercise for 30 secs with 30 sec rest inbetween
After full set take 2 min recovery
Set two - do each exercise for 45 secs with 30 sec rest inbetween
After full set take 2 min recovery
Only when you feel ready and if form is still good add in a third set
Set three - do each exercise for 60 secs with 30 sec rest inbetween
And remember, its always quality over quantity !

1: Standard Plank

Raise up onto elbows and toes
Keep bum down and body in a straight line
Don't let your hips drop
Hold position and breathe - eyes staring at floor just infront of hands

2: Bridge

Lie on your back with knees bent
Slowly lift hips up into straight line
Knees, hips & shoulders in a line
Pause for a second & engage glutes
Lower slowly and do it again

3: Walk Up Plank

Start in press up position with wrists under shoulders
Lower onto forearms and back up again
Alternate lead arm each time
Go slowly and control rotation of body

4:Bird Dog

Start on all fours
Wrists under shoulders
Knees under hips
Lift & extend opposite arm and leg
Hold for a moment and engage glutes & core
Slowly lower and repeat with other arm and leg

5: Press Up

Get into press up position
Up on toes with hands under shoulders
Stay on knees if you cant get onto toes
Slowly lower down to floor and raise up againto full height
Repeat

6: Bicycle Crunch

Lie on your back
Legs outstretched and hands behind head with elbows out
Engage abs and lift head - Lead with elbow
Elbow meets opposite knee
Alternate each time
Slowly and controlled each time

7: Side Plank Reach

Start in side plank position with fully extended arm on floor
Opposite arm rasied up & pointing to sky
Slowly bring it down and reach under body
Raise arm back up again & repeat

8: Windscreen Wipers

Lie flat on your back with arms outstretched
Raise legs in the air - either straight up or bent knees
Keep feet together
Rotate hips slowly to the side keeping shoulders still
Return to start position and repeat to other side

9: Squats

Stand tall with feet shoulder width apart
Put arms out in front
Slowly lower down into squat - try and keep back straight
Pause at lowest point for a moment and raise
At full height engage glutes and repeat

10: Wall Sits Toe Raise

Sit against wall with legs bent at 90 degree angle
Keep back strong and flat on wall
Arms outstretched
When in position raise toes slowly up and down again
Repeat slowly and controlled

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