Jul 30, 2020
Build Endurance with this Weight-Free Strength-Training Workout

Looking for a strength-training workout that doesn’t require any weights or bands? Ela Dugan, a certified personal trainer and nutrition coach in Massachusetts has you covered.

In a recent article in Runner’s World, Dugan shared a strength-training workout that helps build endurance while utilizing one’s body weight.

“This is an endurance plus strength circuit combined, a brutal workout (in a good way!)” Dugan told Runner’s World “Keeping your heart rate elevated for the entire circuit challenges your aerobic capacity.”

Photo: Stroops MMA / Creative Commons

This total-body workout places an emphasis on building core strength that can directly impact one’s running performance and compliment run training.

“The circuit is especially core-dominant, which is a great way to keep the challenge high, without the need for constant impact,” Dugan told the publication.

Before diving into the specifics, Dugan suggested performing three rounds of the complete circuit regimen with no rest in between and a two-minute rest period between each round. She reminded those to not worry about speed as much as form.

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Below is an excerpt from the list of exercises that Dugan has incorporated into her strength-training circuit workout.

Jump Squat (15 reps)

Start with your feet about shoulder-width apart. Hinge at the hips and send butt back as you bend knees to lower down into a squat. Keep your knees behind the toes, and don’t arch your low back by keeping your core engaged. Press through the mid-foot and heel, squeeze your glutes, and jump straight up from the squat position. Land softly and lower back down into a squat.

Walk-Out to Push-Up (15 reps)

Start in a standing position with feet hip-width apart. Hinge at the hips and bring your hands to the floor keeping your legs as straight as possible without locking your knees. Walk your hands out in front of you to come to a high plank position, with shoulders over wrists and core engaged. Bend elbows to lower chest to floor, perform a push-up, then from a high plank, walk your hands back toward your feet. Return to a standing position.

High-Low Plank (15 reps)

Start in a high plank position with hands directly beneath shoulders, glutes engaged, and a braced core. Keep a soft bend in elbows. Keeping your core engaged and hips stabilized, drop left forearm to the floor, then right forearm to the floor, to come into a low plank. Keep hips as stable as possible. From low plank, hold for 1 to 2 seconds, then push yourself back up to high plank one arm at a time. Again, focus on not rocking your hips.

Push-Up to Knee Touch (20 reps / 10 on each side)

Start in a high plank with your hands directly underneath shoulders, and your core and glutes engaged. Perform a push up by bending elbows and lowering your chest to the floor. Avoid sticking your chin out towards the floor or letting your low back arch or sag. Press back up then touch right hand to left knee by drawing knee to chest. Repeat the push-up then touch left hand to right knee. Continue switching sides after each push-up.

Plyo Lunge (20 reps)

Drop into a lunge position by stepping your right leg forward and bending both legs to 90-degree angles, so left knee hovers above the floor. Keep chest lifted and the right knee centered over the ankle. From here, explosively jump straight up and switch legs in the air, landing softly in a lunge with your left leg in front and right knee hovering.

To read the full story from Runner’s World on Dugan’s strength-training circuit workout, click here


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