As a runner, weight training is extremely important for improved performance and injury prevention. The kicker for me? I don’t like to do it. I’m not a fan of working out indoors and I just don’t like lifting weights. I’ll make an exception for the leg press and leg extension machines, but for the most part, I steer clear of the weight room. So how do I maintain muscle mass to support my running?
At Home Full Body Workouts
It’s amazing how much work you can do using your own body weight! There are some fairly basic exercises that when you put together, make an awesome at home full body workout. You really can strengthen and tone all the major muscle groups of your body without hitting the gym.
I’m sure somebody will argue with me that this is not as good as an hour in the weight room, and they may be right. But if a workout is simple, I can do it anywhere and work every major muscle out in 12 minutes then I’ll do it. And doing something…is always better than nothing. In the last 3 months, I have found this to be a huge component in my success. I do a workout just like this about 2-3 times a week. Usually after I run.
- Triceps Dips
- Single Leg Step Ups
- Knee to Elbow Plank
- Basic Crunch
How do I do the At Home Full Body Workout?
I either go with reps/sets and aim for 4 sets of 25 each for 100 total. I tend to like to alternate two exercises. So I’ll do 25 push-ups then 25 dips, then back to pushups till I’m done. Then move onto lower body and finish with core.
The other great way to get the work in is using a Tabata style. Tabata is a form of HIIT training where you max out effort for 20 seconds then recover for 10 and complete 8 sets total. It’s FAST! The benefit there is that you may not have to do a full 100 and because you are pushing to your maximum effort for the interval, you get a pretty significant cardio benefit as well.
At home full-body workout video
The tricky part of Tabata or HIIT Training?
You need a timer to tell you when to start and stop. The intervals are too fast to be a watch-watcher and you can’t really count as your speed will vary. The good news? There’s an Ap for that. The bad news? It means you need your phone or a tablet to be out and handy while your exercising.
If you’ve ever cracked a phone screen (or any device screen), then you know this is a risky practice. I’ve broken my phone screens exactly 3 times and coughing up the few hundred dollars to have it replaced is irritating and so is setting up a new phone. But I’d hate for you to skip an awesome HIIT workout because you were worried about your device breaking.
How to protect your phone while you’re doing any at home workout
Be smart and plan ahead. Be sure your phone has Corning® Gorilla® Glass 4 which is the toughest cover glass yet. Corning’s top scientists performed thousands of hours of tests to understand how and why glass breaks when dropped. Then they developed a way to deliver a glass that withstood drops up to 2X better than competitive glass designs. Today, most of us carry a ton of sensitive info in our phones and tablets and need them for almost everything (at least I do!). So when your whole life is on your device, it’s not a bad idea to help protect it with the toughest cover glass yet.
If you’re like me and you shy away from the weight room…
Try this workout 2-3 times a week and tell me how it works for you. Tabata can be a nice way to start, as it may feel less overwhelming as you get started and as you continue, you can always do the same workout, you’ll just get stronger and faster, doing more reps per each Tabata set. And please don’t break your phone in the process and get it wrapped up in something like Gorilla Glass 4.
Have you ever cracked a phone from a fitness related activity? Then you feel me here…right?
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This is a sponsored conversation written by me on behalf of Corning® Gorilla® Glass. The opinions and text are all mine.
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Subscribe to Blog via EmailTeresa Marie Howes, BS, CPT, HHPTeresa Marie is a nutrition expert, fitness enthusiast and health coach. She is backed with a BS in Nutrition, an MBA, a CPT from ACE and 16+ years of experience in the weight loss and wellness space. She is the founder and lead contributor of this site and coaches clients across the globe on how to achieve better health and more happiness by implementing the 4 Universal Diet Truths of her Clean & Colorful Concept.