This blog and workout were written by our friend Kristen at Fit Bottomed Girls.
If you’re used to getting in long runs or hard workouts on the track, it can be frustrating when weather, travel or limited free time holds you back. And that’s never more of an issue than it is during the winter – especially around the holidays.
Plus, when you’re training for a goal race – like Fit Bottomed Girl (FBG) Kristen, who’s got a half marathon PR in mind for early February – missing out on workouts that you know will help you reach your goals can leave you feeling anxious, cranky, and unable to fully enjoy the holiday season. Bah runbug, right?
But if you’ve got just half an hour and either a suspension trainer or a set of weights available, you can get in a full-body workout that targets some of the muscles you need to keep strong for the next time you’re able to get out on an awesome run. Because, hey, there’s no reason you shouldn’t be able to stay on track for your next goal, even if you’re fitting it in between holiday gatherings while you’re on the road!
We here at Fit Bottomed Girls designed this workout with a couple of things in mind. First, we wanted moves that worked all the areas that runners need — but also the areas that sometimes we all forget to work (like calves and the back!). Second, we wanted it to be limited to just 30 minutes, but with a format that pushed you to really give it your all. Lastly, we wanted it to be fun and something that just about everyone could do with a few modifications here and there to make things easier or more challenging.
2×15 Minute AMRAP Runner’s Workout
How it works: AMRAP stands for “as many rounds as possible” and this workout basically works as two 15-minute circuits. For the first AMRAP, you’ll set a timer for 15 minutes and then see how many times you can get through the list of moves with as little rest in between as you can (obviously, listen to your body though and grab a drink and take a break as you need it!): squat jumps, bicycles, hip bridges, calf raises, mountain climbers. Once your first 15-minute AMRAP is over, you’ll rest one minute, and then dive into AMRAP 2 for another 15 minutes. The format is the same, so you’ll be seeing how many times you can do the circuit of: push-ups, low row, star jumps, mason twists and jump rope.
What you need:
- A mat of some kind (we like a yoga mat)
- A timer (we used the one on our phone)
- A pair of dumbbells and/or a suspension trainer (like the TRX — you can learn more about suspension training, which is a highly functional type of training via a series of straps here)
- A good can-do attitude because yes you can!
AMRAP #1: 15 minutes
Do the following exercises for the noted number of reps, keeping in mind that R/L = 1 when applicable. Get through as many rounds as possible in 15 minutes, and keep track of your number so you can try to beat it next time!
- 5 Squat jumps: Start with feet hip distance apart. Squat down, keeping your weight back in your heels and then explode up into a jump. Modification: Squat hops or body weight squats will reduce the impact for anyone with knee or other joint issues.
- 10 Bicycles: Lay on your mat and bring your knees into your body while you simultaneously twist your upper body, bringing your opposite elbow to opposite knee. Remember, R/L=1!
- 15 Hip bridges: Lay on your mat with your feet on the ground and your hands at your sides. Drive your feet into the ground and squeeze your glutes as you lift your hips fully off the ground. Pause for a beat with your hips lifted, and then repeat the motion. Modification: Have access to a suspension trainer? Increase the difficulty by placing your feet in the foot cradles.
- 20 Calf raises: From standing, come up onto your toes. Hold for a beat, then lower your heels down. Feel free to hold on to a chair or wall to maintain balance if you need to. Too easy? Do 10 single leg on your left, then 10 single leg on your right.
- 25 Mountain climbers: From a plank position with your arms straight and your hands on the mat, drive your knees one at a time up towards your elbows, touching your foot to the ground as close to your hands as you can. Do at a quick speed. Modification: If you have access to a suspension trainer, place your toes in the foot cradles for an added challenge.
Rest 1 minute, then move on to…
AMRAP #2: 15 minutes
Same instructions as above, but this AMRAP focuses more on your upper body.
- 5 Push-ups: From plank position or with knees on the ground, keep your core tight as you bend your elbows and lower your body down. Push yourself back up to starting plank position. Want a challenge or looking for more cardio? Do them with your feet in the foot cradle of your suspension trainer, or make these burpees!
- 10 Low row: If using dumbbells, stand with your feet about hip distance apart and then — keeping your core engaged and your knees slightly bent — bend at the hips so that your upper body leans forward. Leading with your elbows, draw the dumbbells back, squeezing your back and keeping your shoulders down and back.
- 10 Low row modification: If you have a suspension trainer do this move standing, facing the mount. Hold the handles, bend your elbows and tuck them by your sides. Straighten your arms and lower yourself backward, then pull yourself back up to the starting position. Keep your body straight, core engaged. The farther back your feet are, the less weight you’ll be rowing – if your feet are closer to the mount, the move will be more difficult.
- 15 Star jumps: Start with feet hip distance apart. Squat down, keeping your weight back in your heels and then, as you explode up into a jump, kick your arms and legs out like you would during a jumping jack. Modification: Take the impact down by making these jumping jacks or step jacks.
- 20 Mason twists: Sit on the floor with bent legs hovering above the ground. From this position, twist your core from left to right, tapping your hands on the ground as you go for a full range of motion. Increase the difficulty by holding a weight in your hands or by straightening your legs out in front of you. Make it easier by placing your feet on the ground.
- 25 Jump ropes: Grab a jump rope and … jump! No jump rope? No problem – just pretend you have one, or hop back and forth from side to side over a crack or line on the floor to make sure you’re truly leaving the ground.
That’s it! That’s your 30-minute full-body workout. Pretty great, right? It definitely left us feeling a little sore the next day which is always a good thing — means your body is being challenged!
How did you like this workout? Tell us all about it on social by dropping a line on Twitter @FitBottomedGirl. Can’t wait to hear from you!
About the Author
Fit Bottomed Girls is powered by Jennipher Walters, Erin Whitehead and Kristen Seymour. Their blog offers tips, workouts, reviews, personal accounts of their exercise endeavors, tidbits on healthy food, and workout music suggestions all entangled in fitness humor! The FBGs pride themselves on their honest reviews, their inclusive and fun-loving attitude, and aren’t afraid to tell it like it is. Check out their website here! You can also follow them on Facebook, Instagram, Twitter, and Pinterest!