Strength Training: 30 Days Of Challenging Workouts
Racking up the miles without visible improvements in your body or fitness level? Push yourself to take our month-long workout challenge!
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Stuck in a rut? You’re not alone! It’s easy for runners to get complacent—running the exact same 4-mile loop, at the exact same pace, every single time we lace up our shoes. While this is much better than sitting on the couch, the results can be frustrating—exercising for hours and hours a week without any noticeable difference in our bodies or our fitness.
If this all sounds a little too familiar, mix things up by pushing yourself to commit to our 30-day challenge. To get your body to change, you have to demand it to do things you’ve never done before. For the next month, supplement your routine with our easy-to-follow full-body, metabolism-boosting workout.
YOUR GOAL…if you choose to accept: Perform this routine 10 times during the next 30 days.
There are two types of goals: process goals and outcome goals. Most goals you set as a runner are outcome goals, in which you try to achieve a specific result, like crossing a half-marathon finish line or running a new personal best.
But for the next 30 days, you’re going to work toward a process goal that changes your behavior. By committing yourself to performing the following workout 10 times this month, you’ll mix up your training and strengthen your fitness. You’ll progress as you go. Each time you do the workout, there will be a few more reps than the last. Remember: Your body needs new challenges to change.
To perform this workout 10 times in the next 30 days, you’ll need to do it two to three times a week. If you are extremely busy one week and only finish the routine twice, the next week you must do it three times. You can continue with your normal running routine during the month, but scale your miles back to avoid fatigue. This workout is tough!
30 Day Challenge Workout
* Plank with Alternating Leg Lift
* Body-Weight Squat
* Reverse Lunge
* Single-Arm Row
Rest for 2 minutes and repeat.
1: Perform 1 set of each exercise for 8 reps.
2: Perform 1 set of each exercise for 10 reps.
3: Perform 1 set of each exercise for 12 reps.
4: Perform 2 sets of each exercise for 8 reps.
5: Perform 2 sets of each exercise for 10 reps.
6: Perform 2 sets of each exercise for 12 reps.
7: Perform 3 sets of each exercise for 8 reps.
8: Perform 3 sets of each exercise for 10 reps.
9: Perform 3 sets of each exercise for 12 reps.
10: Perform 3 sets of each exercise for 15 reps.
Plank with Alternating Leg Lift
Get into a plank position with your elbows directly underneath you, your back in a straight line and your abdominal muscles braced tightly (a). Keeping your body as stable and still as you can, lift your right leg up, engaging your glute (b). Return to the starting position, then repeat with your left leg.
Stand with your feet shoulder-width apart and your arms folded behind your head, elbows out (a). Squat until your thighs are parallel to the floor, return to the starting position and repeat (b). Keep your knees tracking over your toes and press your heels into the floor.
Perform a pushup from a plank position on the floor if you are strong enough. Otherwise, place your hands on an incline bench or on a wall with your feet a few feet away. The higher the incline, the easier this will be. No matter which variation you choose, we guarantee that at the end of the month, you’ll be able to do at least one true pushup!
Stand up tall with your chest up, shoulders back, core tight and feet hip-width apart (a). Keeping your upper body straight, shift your weight to one foot, step backward with the opposite foot and lower into a lunge position (b). Then drive back up through the front heel and return to the starting position. Repeat on the other leg.
With your feet hip-width apart, bend over at the hip, holding dumbbells in front of your knees. Your back should be flat and straight (a). Row the dumbbell up to your side, squeezing your shoulder blades back and together (b), then return to the starting position. Repeat on the other side.
By challenging yourself to perform this workout 10 times in the next 30 days, you will see your body transform. The progression plan will help you build lean sculpted muscle, increase your metabolism and reach new fitness heights. You have the plan—now commit, focus and get to it!