A place where you’ll find all my printable workouts to use and improve with. I’ll try to add more to this page whenever I can. 🙂
For circuit style workouts, I recommend using the circle timer app.
Most of the workouts recommend glute exercises to warm up so if you’re stuck for ideas here is a quick youtube video that I created which should help!
Full Body Workouts
Full Body Circuit 1
No equipment is needed for this one (except maybe a towel because you may get quite sweaty!). If you’re unsure of some of the exercises you can always look them up/ ask a coach (best option)/ swap for an exercise that you do know. Make sure you know what you’re doing before you start- I would recommend printing the workout so you can have it right there in front of you!
Full Body Circuit 2
Filmed this circuit with the lovely Grace from racewithgrace.co.uk. I would rate it as ‘easy’, but still just enough intensity to feel the burn. Not all sessions should be extremely hard- it’s good to mix it up! As with the previous workout, no equipment is needed. I would recommend watching our youtube video below to check techniques and exercises (but then I would say that wouldn’t I).
Core Workout 1
Just the right amount of toughness: remember to keep the intensity up and stick to only 1-2 minutes of rest between each set.
Core Workout 2
Warning: first set involves a little upper body work. Get through the press ups and you’ll be fine.
I would recommend watching my workout video in this blog post first so you know what you’re doing on some of the exercises (less than a minute long).
Core Workout: 100s
This is a tough one. There are no set times, but a 100 reps of each exercise does get hard.
If you’re using a bike that provides data, try to keep to above 90 RPM for most of the workout. I use these sessions when training on my turbo, a spin bike, or a watt bike (basically any stationary bike).
‘R’ usually stands for resistance.
Start Spinning (40 minutes)
Returning from injury run and strengthen at home
This one is to help you return from a long/ short term injury. It eases you back into running before any sessions so that you can test out whether you’re ready to go. Jess Coulson has been setting me similar things to this to help me get back to fitness.
Disclaimer: all of these workouts are my own. It’s up to you to complete them safely and within your own capability as I am not responsible for any injuries that you may incur. Unfortunately I am not a professional PT or anything like that, so if you have any doubts please feel free to seek verified professional advice first!
2 Lower Body Workouts for Runners at the Gym
These are gym lower body sessions that allow you to choose your own weights to use within the supersets. When attending strength sessions at school, the coach devises sessions with very similar structure so I thought I would share two example workouts with you (okay I’m basically stealing them but it’s all for a good cause!).