PROSPERUN WOD- 12/17/2024: Elevate Your Running Performance with a 45-Minute Upper-Body and Core Workout

At ProspeRun, we understand that a strong upper body and core are essential for runners aiming to improve form, endurance, and overall performance. Incorporating targeted strength training into your routine can lead to significant gains on the track.

Workout Overview:

• Warm-Up: 5 minutes

• Main Workout: 2 rounds of upper-body and core exercises

• Rest Between Exercises: 45 seconds

• Rest Between Rounds: 1 minute

Warm-Up (5 Minutes):

1. Arm Circles – 1 minute

• Stand tall with arms extended to the sides.

• Rotate arms forward for 30 seconds, then backward for 30 seconds, gradually increasing the size of the circles.

2. Inchworm to Plank – 1 minute

• From a standing position, hinge at the hips and walk your hands forward into a plank.

• Hold for a few seconds, then walk hands back to standing.

3. Torso Rotations – 1 minute

• Stand with feet shoulder-width apart, hands on hips.

• Rotate your torso to the right, then to the left, engaging your core throughout.

4. Jumping Jacks with Arm Swings – 1 minute

• Perform jumping jacks while swinging arms horizontally across your chest to elevate heart rate.

5. Plank Shoulder Taps – 1 minute

• In a plank position, tap your right shoulder with your left hand, then switch sides, minimizing hip rotation.

Main Workout:

Perform the following exercises in sequence, resting for 45 seconds between each. Complete 2 rounds.

1. Push-Up to Dumbbell Row – 10 reps per side

• Begin in a plank position with hands on dumbbells.

• Perform a push-up, then row one dumbbell to your side, keeping elbows close.

• Focus: Maintain a straight back and engage your core to prevent hip rotation.

2. Standing Dumbbell Shoulder Press – 12 reps

• Hold dumbbells at shoulder height, palms facing forward.

• Press weights overhead until arms are fully extended; lower with control.

• Focus: Keep your core engaged to support your lower back.

3. Bicycle Crunches – 20 reps total

• Lie on your back, hands behind your head.

• Bring your right elbow to your left knee while extending your right leg; alternate sides.

• Focus: Move slowly to maximize muscle engagement.

4. Single-Arm Dumbbell Row – 10 reps per side

• With one hand on a bench, pull the dumbbell toward your hip, squeezing the shoulder blade.

• Focus: Keep your back flat and avoid rotating your torso.

5. Renegade Rows with Push-Up – 10 reps total

• In a plank with dumbbells, row one arm, then the other, followed by a push-up.

• Focus: Maintain a stable core throughout the movement.

6. Plank with Alternating Toe Taps – 12 reps per side

• From a plank position, lift your right hand to tap your left toe; alternate sides.

• Focus: Keep hips level to enhance core stability.

7. Bicep Curl to Arnold Press – 12 reps

• Curl dumbbells up, rotate palms outward, and press overhead; lower with control.

• Focus: Perform the movement smoothly to engage both biceps and shoulders effectively.

8. Triceps Dips (Bench/Box) – 12-15 reps

• Sit on a bench with hands on the edge; extend legs and lower your body by bending elbows to 90 degrees.

• Press through palms to return to starting position.

• Focus: Keep elbows pointing backward and close to your body.

9. Plank Dumbbell Pass – 10 passes per side

• In a plank, pass a dumbbell under your torso to the opposite side; maintain a stable core throughout.

• Focus: Avoid shifting your hips to ensure core engagement.

Incorporate This Workout into Your Routine:

Adding this upper-body and core workout to your training regimen 1-2 times per week can lead to:

• Improved Running Form: A stronger upper body helps maintain posture during long runs.

• Enhanced Core Stability: A solid core contributes to better balance and reduced injury risk.

• Increased Muscular Endurance: Targeted strength training supports sustained performance.

At ProspeRun, we’re committed to providing you with comprehensive training resources to help you achieve your running goals. For more workouts, training tips, and information on our upcoming events, visit our website or subscribe to our YouTube channel.

Stay dedicated, train smart, and continue to prosper in your running journey. -Gio