I’m constantly in search of strength training workouts. I think that older runners need to complete more strength training, especially during the winter months, to injury proof their bodies. As with running, to be most effective, it’s important to add variety to your strength training workouts. Besides, if you’re doing the same workout, week after week, it gets boring.
I really enjoy circuit workouts. They not only build strength, but also help increase endurance. If you don’t believe me, just try a couple of these circuits and minimize the time between exercises (10-15 seconds) and sets (no more than a minute).
Following video has 4 different dumbbell HIIT workouts.
- Hybrid Blast – start with 12 reps of each move (or side). A lot of the exercises include multiple moves like lunges, planks, presses, single leg deadlifts, arm swings and a unique Sit Up Chop.
- 50 Full Body Killer – works legs, triceps, back, shoulders and more. It’s a Killer.
- 10 minute sweat fest – this circuit will get your heart pumping. The Locomotion may look easy, but if your dumbbell is too heavy, you will feel some pain.
- 10-1 Ladder burner – actually all of these workouts are good calorie burners. There’s a lot of lunges, leg swings and shoulder work in this workout.