RunnerDude's At-Home Full-Body Workout #11

With most gyms and fitness studios closed due to Covid-19, getting in you weekly workouts can be a challenge. Below is the RunnerDude Full-Body At Home Workout #11 that takes a little over 40 mins. The workout includes lower-body, upper-body, and core exercises. (Be sure to checkout Workouts 1-10 here!)

The workout is a modified Tabata format. There are 9 rounds. Each round has 6 cycles of 30 sec work/10 sec rest. After all 6 cycles are complete, you get 1-min of rest before moving to the next round of 6 cycles. Each round either has one exercise for which cycle cycle you switch sides (i.e. lunges on your left side, then lunges on your right side), or there are two different exercises that you'll rotate between for the 6 cycles. I know you may have limited equipment at home, so the workout uses only a light-medium set of dumbbells. If you don't have dumbbells, try holding canned vegetables, or half or full-gallon just filled with water. You could also hold books or hold light ankle weights. If you don't have any weights or alternative weights, you can still do the movements without weights.

The workout is free, but if you'd like to make a donation for the workout in support of RunnerDude's Fitness during Covid-19, donations can be made via Venmo http://venmo.com/RunnerDude or Paypal https://www.paypal.me/runnerdudesfitness. Give the workout a try and let me know what you think. Post some pics of you doing the workout and staying motivated!

For RunnerDude's Full-Body Workout #11,  all you need is a mat and a light to medium pair of dumbbells.

RunnerDude's Weekly Exericse: Prone Cobra

The core is the power source of your running. Within the core is the spine, the hub of life for the central nervous system. The prone cobra exercise below helps improve your ability to stabilize your spine. Spine stabilization is essential to any sport and running is no different. Not only does this simple but awesome exercise help with spine stabilization, it also works the entire core, including the lower back, your abdominal muscles and hip muscles. The upper-back between the shoulders also gets some action.

To do the exercise, lie facedown on a mat with your arms by your sides and your legs straight behind you. Next engage your glutes and lower back muscles to lift your legs off the floor while simultaneously lifting your head, chest, and both arms up off the mat toward the ceiling. Hold this position for a 3-count. Then relax as you return your legs, arms, chest, and head back to the mat. That's one rep. Continue 3-count lifts for 30 seconds.

For more exercises for runners, check out RunnerDude's new book 

Full-Body Fitness for Runners.