Kick start your on-the-run routine with a road-ready workout

Today is National Running Day, so how are you gals gonna celebrate this year? If you’re new to the sport, there are a few ways that you can boost your endurance without just running yourself into the ground. You may not realize it, but running uses your arms, legs and core. So here’s a workout you can do at home that’ll strengthen muscles all over your bod. You’ll be road-ready in no time!


Bustin’ Out Burpees

To do a burpee, start in a standing position. Then crouch down, and put your hands on the ground on either side of your legs. Do a little jump, and pop your legs straight out behind you. Next, do a push-up. Then hop your legs back in to your chest. Finally, jump up to a standing position, raising your arms straight above your head like you’re reaching for the sky. That’s one. It sounds like a lot, and it is. So you might wanna start small by doing just ten in a row. You can also modify burpees by skipping the push-ups in the middle.


Lovely Legs

You would think that leg lifts would work on your leg muscles, but they’re actually gonna tone up your core, which helps make running easier (and doesn’t hurt when you’re sittin’ poolside, natch). So, lay down on your back with your hands underneath your tush, palms down. Keep your legs together and straight out in front of you, and lift them six inches from the floor. Hold that position for thirty seconds. Then raise your legs up to a 45-degree angle, and hold there for thirty seconds. Lower again to six inches, and this time, write out the alphabet in the air with your feet, keeping them together. Then put your legs back on the ground to finish. You can add more time in any of these positions if you’re ready to turn up the heat, or you can create your own order by rearranging or repeating some.


Dippin’ Darlin’

Sit on a chair with your hands gripping the front edge on either side of your body. Then slide your bod forward and put your legs straight out in front of you, keeping your hands on the chair. Slowly lower your body toward the floor (but don’t actually touch it) by bending your elbows as far as they’ll go. Then straighten your arms. Try not to bend your bod in the middle. Your arms should be the only things moving, since this is workin’ on your triceps (the backs of your upper arms). Lower and raise yourself 25 times.


Marchin’ Your Way to Fitness

Stand in front of a sturdy bench. Step up onto it with your right foot, and bring your left knee up to your chest in one quick movement. Put your left foot back on the ground, and step down to the ground with your right foot, too. Repeat that 15 times. Then switch feet, and do it 15 times on the other side.


Nail Those Kneels

Stand in front of a bench, but face away from it. Lift your right leg, and rest your foot on the bench behind you. Then hop forward a little bit, so that your right leg is extended more, but not all the way. Now, the actual exercise: Slowly bend your left knee until your right one almost touches the ground. Then straighten your left knee. Repeat that 15 times. Afterwards, put your left leg up on the bench and your right on the ground, and do the same exercise 15 times.


What moves do you use to strengthen your bod for the sports ya love?


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by Carrie Ruppert | 2/1/2016