Hi my dear readers,
Here's an awesome guest post by Kathleen from JustKISF, which stands for Just Keep It Simple Fitness. It's a simple but effective bodyweight workout you can do anywhere! It includes exercises that I regularly use in my own workouts and others that I will definitely incorporate from now on. I nominated JustKISF for the Blogger Recognition Award because Kathleen's blog is amazing. If you are at all into fitness or want to get into it, go take a look:) Enjoy!
Where are all my runners at?!
I know I’m not telling you anything new and earth shattering, but running is amazing!! And such a great cardio choice! If you’re lucky enough to run outside, you get the beautiful scenery and fresh air, plus helpful distractions like other people out and about. If you enjoy busting it out on a treadmill (hey, there are people who like that!), you can mindlessly watch a show or a movie and really get into a groove.
The great thing about running is that the options are endless. You can go for however long or however fast you want. You can create intervals or run steady state. Basically, you can do whatever you want! Sometimes a long, slow and steady run is exactly what you need. It’s your low intensity steady state (LISS) cardio where your body gets into the fat burning stage! Other times you want to get in some quick sprints or high intensity interval training (HIIT) to really get your heart rate pumping and burn lots of calories and fast.
Although both of those are fantastic options, and one’s I try to rotate into my workout schedule, my absolute favorite running workout includes mixing in some strength training exercises! Say what?? But Kathleen, you can’t mix strength and running together! Oh, I can, and I do!
CARDIO AND STRENGTH
Check it out – you decide the distance you want to run (typically I’ll run for half a mile at a decent pace, but not too fast). This will get your legs moving and heart rate up, but still at a steady state. It’ll give you that time to think and reflect as so many runners enjoy during their workout. Then stop and throw in some different strength exercises, like a mini bodyweight circuit. Nothing crazy, nothing special, but something that will really get your heart rate jumping and your body moving. I love to include a few variations of squats, and also a couple upper body movements. After that just repeat the cycle 3-4 times through! Talk about one heck of a workout! I’m always super sweaty after a session like that!
What’s so great about this option? This gives you the best of both worlds in my opinion! You get to be outside and go for a run. You can clear your mind and let it wander. You’ll get in some steady state cardio (not enough to get you into the fat burning stage though, so if that’s what you’re looking for, you’ll need to run longer). But you also get in some strength training. You get to work other major muscles. You can push yourself and really work on your stamina. You’ll be strengthening and toning your entire body. It’s a win-win in my book and it also keeps things fun and fresh.
So next time you head out for a run, whether it’s around the block in your neighborhood, at the park, or even on the treadmill, try out this workout!
Jump Squat – Start with your feet about shoulder width apart. Hinge at your hips and then lower down into a squat. Try to get to parallel. Using your legs, jump up into the air and land softly, lowering back into your squat. Repeat the movements trying to be as fluid as possible.
Dips – If you have a bench around awesome, you can use that! Put your hands on the bench behind you with your knees bent and feet in front of you. Using almost entirely your triceps muscles (don’t put too much weight on your legs), lower down until your elbows are bent at least 90°. Then push all the way up until your arms are straight. If you don’t have a bench, do the same process but with your hands and knees on the ground while your butt hovers.
Jump Lunge – Start in a basic lunge position with your right leg in front. Then push up and jump into the air while switching your legs. As you come back down, land softly, lowering into the lunge position but with your left leg in front.
Push Ups – Start in a high plank position with your hands underneath your shoulders and your feet close together. Slowly lower down until your chest is just off the ground while keeping your core and legs strong. Try not to let your butt sag or arch up into the air. Then push back up into the starting position.
So what are you waiting for? Get up and get after it!