Chronos - Circuit Training Bodyweight

Outline
1. Mountain climbers doubles x 10
2. Mountain climbers singles x 10 each leg
3. Mountain climbers singles out x 10 each leg
4. Mountain Climbers Doubles out x 10

Jog 800 meters

5. Push ups x 15
6. Burpees x 10
7. Hip thrusts x 10 each leg
8. Pike Press x 15

Jog 800 meters

9. Prone with twist x 10 reps each side

10. Running motion v-ups x 60 seconds
11. Back extensions x 15
12. Mason Twists x 20 each side, 40 total

Jog 800 meters

13. Lunges w/turn x 10 each leg

14. Push-up walk x 15 seconds total
15. V-ups x 15 reps
16. Squat jumps x 15 reps

Goals
This circuit training routine is designed specifically for runners. By keeping each
exercise dynamic, specific, and constantly moving we’re able to combine an aerobic
workout with strength training.

Circuit training is especially helpful for beginner runners or injury prone athletes
who aren’t ready to handle an increase in volume but who want to do more to
improve their running long-term. Not only will this routine provide you with a
dynamic way to gain aerobic fitness, it will strengthen your running muscles so you
can increase your volume with less injury risk.

This is the bodyweight routine and is perfect if you don’t have access to a medicine
ball or don’t have a large space to move around in. Don’t be fooled, just because it’s
all bodyweight exercises doesn’t mean it’s not hard!

The critical component of this routine is that each exercise be completed one after
another without resting. This will be difficult the first few attempts at the workout
as you get adjusted to the order and execution of the exercises; however, you should
get the hang of it after the first few tries.

Mountain Climbers doubles

Logistics: Bring both of your feet towards your chest without moving your butt
higher or towards the sky. Land on your toes and then jump back into the starting
position. Maintain a strong core and keep your toe flexed up towards your head.
Your knees should be slightly bent the entire movement. Work up to 10 repetitions
total.

Mountain Climbers Singles

Logistics: Start with your hands and knees position on the floor with your toes
pointed toward the floor. Bring your left foot forward and place it on the floor under
your chest. Your knee and hip are bent and your thigh is in toward your chest. Lift
your right knee off the ground, making your right leg straight and strong. Your right
toes are tucked under, heel up. Brace your abdominal muscles to stabilize your
spine.

Keeping your hands firmly on the ground, your abdominals engaged and shoulders
strong, jump to switch leg positions. Both feet leave the ground as your drive your
right knee forward and reach your left leg back. Now your left leg is fully extended
behind you and your right knee and hip are bent with your right foot on the floor.
Work up to 10 repetitions total.

Mountain Climbers Singles Out

Logistics: Like the normal mountain climbers, begin with your hands and knees
position on the floor with your toes pointed toward the floor. This time, instead of
driving your leg towards your chest, drive it out to the side. Repeat for both legs.
Engage your core to maintain balance. Land on your forefoot and immediately
spring back to the starting position. Work up to 20 repetitions total, 10 with each
leg.

Mountain Climbers Doubles Out

Logistics: Same movement as other mountain climber exercises except you bring
both legs out at the same time. Land on forefoot and maintain a tight core. Work up
to 10 repetitions.

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Jog 800 Meters
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Push-ups

Instructions and variations: If you can’t do a full push-up, start on your knees
instead of your toes. Advanced runners can balance their hands on a medicine ball.
Work your way up to 15 repetitions.
Burpees

(Step 1) (Step 2) (Step 3)

(Step 4) (Step 5)

Instructions and variations: Begin in a standing position. Drop into a squat

position with your hands on the ground. Extend your feet back in one quick motion
to assume the front plank position. Return to the squat position in one quick motion.
(count 3) Return to an upright standing position. Work your way up to 15 total
burpees.

Hip Thrusts
Instructions: At the top of the movement your body should be in a straight line
from your knee to your head. Beginners can thrust on both legs while advanced
runners can rest their foot on a medicine ball or swiss ball for added difficulty in
balance. Perform 15 repetitions each leg.

Pike Push-ups

Instructions and variations: The closer your feet are to your head, the harder
the exercises will be. For advanced runners, you can also elevate your feet on a
bench or other stable surface to increase the difficulty. Work your way up to 15
repetitions.

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Jog 800 Meters
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Prone with Twist

Instructions and variations: Pivot to one side, raising that arm vertically above
you as you twist. Pause before returning to the starting position, and then repeat on
the other side. Perform 10 repetitions to each side. Beginners can start on their
hands instead of their elbows.
Running Motion V-Ups

Instructions and variations: Keep your feet elevated and your core strong
during this movement. Perform for 60 seconds total

Lower back extensions

Instructions and variations: Don’t jerk or go too fast with the movement. Use
slow repetitions with a 2 second pause at the top. 15 repetitions total.

Mason Twists
Instructions and variations: Touch your hands to the ground each rotation.
Keep your feet up and remember to breathe. 20 times each side, 40 total.

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Jog 800 Meters
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Lunges with Turn

Instructions and variations: Focus on keeping your core muscles tight through
the movement. Don’t let your knee bend past the tip of your toes. Twist your upper
body to the side of the leg that is forward. Keep your arms bent out in front of you.
Work your way up to 10 repetitions each leg.

Push-up Walk

Instructions and variations: Focus on maintaining a strong core and not

dipping your hips or arching your back upwards. Perform exercise for 15 seconds.
V-Ups

Instructions and variations: Keep your toes dorsi-flexed (not pointed) and
keep your legs and back straight through the entire movement. Slowly lower
yourself after each repeat and explode as you go up without using momentum to aid
your movement.

Rocket Jumps

Instructions and variations: Drop down to a full squat position(feet straight,

abs tight, thighs parallel to the ground) and explode up while you jump. Land on
your forefoot. Perform 10 repetitions