Cross Training Workout

If you are trying to prevent injury or improve your time as a runner, cross training can be a good solution. Before beginning any exercise program consult with a physician. Complete this cross training workout at your own risk. Each exercise in green has a video link showing you how to complete the movement.

Warm Up

Breathe– 2 minutes

Lye on your back and breathe in and out through your nose. Lips are sealed and tongue is on the roof of your mouth. Your abdomen should rise as you inhale and lower as you exhale.  Your chest should stay relatively still. Breathe in for a count of 3-4 and out for a count of 6-8.

Myofascial Release (foam rolling) 5-15 minutes

Dying Bug 8-10 reps (4-5 per side)

Leg Lowering 4-5 reps per side

Hip Lift 8-10 reps

Half Kneeling Hip Flexor Stretch 4-5 reps per side

Ankle Mobility 4-5 reps  per side

Spiderman 4-5 reps per side

Hip Hinge 8-10 reps

Bodyweight Squat 8-10 reps


2-5 Rounds

30 seconds of work followed by 30 seconds of rest

Split Squat

Quadruped Band Row

Side Plank

1 Leg Hip Lift Hold

Push Up

For those of you who are new to circuits, you will do split squat for 30 seconds, rest for 30 seconds, quadruped band row for 30 seconds, rest for 30 seconds, side plank for 30 seconds, rest for 30 seconds, 1 leg hip lift hold for 30 seconds, rest for 30 seconds, and push up for 30 seconds. That is one round. You can rest for one minute before starting your next round. For the exercises that require you to do one side, start with the left and then in the next round do the right side. If you end up doing 5 rounds you can switch half way on the last round or do your weaker side an extra time.

If you are looking for a good timer app for your phone, download Interval Timer in your app store. It is free. If you use this app, “Interval Cycle” would be 5 sets. “High Intensity” would be 30 seconds. “Low Intensity” would be 30 seconds. Swipe Repeat to the right and set “Number of Cycles” to 2-5 (however many rounds you would like to do). Set “Rest Time” to 30 seconds.

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