Hi friends! How’s your week going? I’m feeling strong and on top of workouts and this Whole 30 eating plan we’re doing at the Studio. I’m sure grumpy and tired days are ahead but it’s so great when energy, time and productivity seem abundant.
Case in point – I’ve filmed a workout video for you from my stack! This week I chose one that is not my own creation. I’ve actually looked to see who compiled these moves but I can’t find a true creator. I’ve seen this workout referenced in my Believe Training Journal, on several running blogs and I’ve used it (not as much as I should) on and off for years.
The Runner’s Dozen
This workout is for anyone and requires no equipment. It’s targeted to runners because the moves help develop core strength (core is glutes and shoulders too, not just abs) in a way that is functional to running.
There are 12 moves, to be performed in the order listed below:
- 60 bicycle abs (total)
- 20 pushups to side planks (total pushups)
- 30 marching bridges (total marches)
- Ab scissors – 30 horizontal, 30 vertical (total each direction)
- 60 second elbow plank
- 30 fire hydrants (total)
- 10 side plank leg raises
- 30 bird dogs (total, one side at a time)
- 15 V-ups
- Knee tucks (5 outside, 5 middle, 5 across – per leg)
- 10 second hold + 5 pulses flute balance (front, side, back)
- 10 pushups, rest, 9 pushups, rest……down to 1.
That’s it! One time through takes 10-15 minutes so this could be done after a short run, or on its own as a maintenance day or strength day. The link to the video is here, and the moves are performed in the order listed above. It is not a real-time video, but sped up and not of the correct reps. It’s meant to show form and modifications (pushups, side planks). Good luck, and let me know if you try it!