Quick Strength for Runners Exercise: Arm Circles and Reverse Arm Circles

Quick Strength for Runners offers a smart, fast-paced strength training program for runners who want to run faster and with fewer injuries. In under an hour a week, runners will strengthen their core and key running muscles to build a better runner’s body.

MUSCLE TARGETS: Delts (anterior), abs (transverse)

EQUIPMENT: Dumbbell or medicine ball, BOSU (advanced)

FORM:

  • Hold a dumbbell or medicine ball with both hands, and stand with your feed shoulder width apart.
  • Extend your elbows to straighten your arms, then draw a large clockwise circle with the weight.

TIP: The larger the radius of the circle you draw, the greater the impact on your abdominal muscles.

REP: One revolution constitutes 1 rep. For Reverse Arm Circles, do the same basic movement, but draw counterclockwise circles.

# OF REPS: 10-20

ADVANCED FORMS:

  • Perform this exercise while standing with your feet close together. Doing so reduces the size of your foundation, making you less stable and making your core work harder.
  • Perform this exercise while standing on either side of a BOSU. Again, the closer your feet are, the harder—and more effective—this exercise is.

 

Quick Strength for Runners offers a smart, fast-paced strength training program for runners who want to run faster and with fewer injuries. In under an hour a week, runners will strengthen their core and key running muscles to build a better runner’s body.

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