15-Minute Strength Workout For Runners

By Jené Shaw, Published Mar.  


Don’t have the time for an elaborate weight session at the gym? Try this short but effective TRX workout.
 

1. TRX Hamstring Curl

10 reps/15 sec rest -> Face the door on your back and lift up your hips. -> Pull your knees over your hips while pressing your heels down. -> Straighten legs to return, keeping hips up. (Perform exercises 1 and 2 consecutively for 3 sets.)

2. TRX Hip Press

10 reps/15 sec rest -> Face the door on your back with your knees over your hips. -> Lift your hips up by pressing your heels down. -> Lower hips to return. (Perform exercises 1 and 2 consecutively for 3 sets.)

 

3. TRX Lunge

15 reps each leg/15 sec rest -> Face away from the door with one foot in both foot cradles. -> Push your suspended knee back until your front knee is at 90 degrees. -> Press up to return. (Repeat exercise 3 for 3 sets.)

 

4. TRX Single-Leg Squat

10 reps each leg/15 sec rest -> Face the door and stand on one leg. -> Lower your hips down and back. -> Push up to return. (Repeat exercise 4 for 2 sets.)

 

5. TRX Cycle Jump

20 reps -> Face the door with your front and back leg bent at 90 degrees. -> Jump up, simultaneously switching legs. -> Drop back into start position, keeping the rear knee off the ground. (Perform exercises 5 and 6 consecutively for 2 sets.)

 

6. TRX Squat

30 reps -> Face the door with your feet about shoulder-width apart. -> Lower your hips down and back. -> Stand up to return. (Perform exercises 5 and 6 consecutively for 2 sets.)