Full Body Dumbbell Workout for Runners
How often do you supplement your running with strength training either at home or in the gym – A few times per week? Once a week? Twice a month? Never??
I really hope it’s not the last one.
Strength training for runners is so very important. Adding a few strength training sessions into your weekly routine can help to increase your overall strength, performance, and muscular endurance, while potentially reducing body fat and lowering risk of injury. I’m assuming you want these things, but I realize how difficult it can be to fit in a gym session on top of all the other life things – running, work, family, social activities, sleep, etc.
Side note: Why are we all always so busy?!
Incorporate this full body dumbbell workout into your routine at least twice per week and start reaping the benefits of regular strength training.
This full body dumbbell workout is made up of 8 exercises and, as the name suggests, you’ll get a full body workout only using dumbbells. Some of the exercises focus on one muscle group (lateral shoulder raises, Russian twists) while others focus on multiple (triceps extensions with calf raises, squat to shoulder press).
You’ll do each exercise for 15 reps with little to no rest in between and complete the circuit 3 times total.
THE FULL BODY DUMBBELL WORKOUT:
You may need a few sets of dumbbells, since some muscle groups tend to be weaker than others. However, if you are doing this workout at home (<- a major benefit of this particular workout!) and only have one set of dumbbells you can adjust the amount of reps you do for each exercise. For example, if you are using 10lbs dumbbells, you can maybe knock out a full 15 reps of the reverse flies and Russian twists, but can only get 10 reps of the lateral shoulder raises. This is ok. Do what you need to do!
This full body dumbbell workout can be done after an easy running day (right after the run or later in the day) or during a cross-training day.
THE EXERCISE CUES:
Plank Hammer Curls
Assume plank (pushup) position with a dumbbell in each hand, palms facing each other. Keeping upper arm stationary and body in plank position, raise the right dumbbell toward right shoulder. Lower to starting position. Repeat with left arm. This is one rep.
Lateral Shoulder Raises
Stand holding dumbbells in each hand with palms facing the sides of thighs. Raise both arms up and out to the side until hands reach approximately shoulder level. Lower arms back to starting position. This is one rep.
Dumbbell Reverse Flies
With a dumbbell in each hand, bend over so that your back is parallel to the floor, hands directly below your shoulders. Raise dumbbells up and out to your sides until the dumbbells are in line with your shoulders. Lower back down. This is one rep.
Sit on a mat with your knees bent, your torso at a 45-degree angle to the mat, and your fists in front of your chest holding a dumbbell in each hand. Twist your torso to one side, then twist to the other. This is one rep.
Triceps Extensions with Calf Raises
Stand holding one heavier dumbbell with both hands (or a lighter dumbbell in each hand. Lift the dumbbells up overhead and rise up to your toes. Keeping your biceps close to your ears lower the dumbbells back until your elbows are at a 90-degree angle while simultaneously lowering your heels back to the ground. Raise your arms up overhead and your heels back in the air. This is one rep.
Push Up to Row
Begin in push-up (plank) position. Keeping your body in a straight line with your core engaged, slowly lower your body while bending your elbows to 90 degrees. Push your body back up to plank position then raise the right dumbbell up to your side until it reaches your ribs. Lower it back down to the ground then repeat with the left arm. This is one rep.
Squat to Shoulder Press
Holding a pair of dumbbells at shoulder level, stand with feet hip-width distance apart, toes pointing forward. Squat down by bending your knees and flexing your hips back, keeping your back straight. Lower until you reach a 90-degree angle. As your rise, press your dumbbells up overhead until your arms are fully extended, while focusing on contracting glutes. This is one rep.
Standing Core Rotation
Stand holding one heavier dumbbell with both hands (or a lighter dumbbell in each hand), arms straight out in front of you at shoulder height. Keeping your arms stable and your hips facing forward, use your core to twist to the right, back to center, twist to the left, and back to center. This is one rep.
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I hope you try out this full body dumbbell workout and enjoy it!