12-Minute Total-Body Workout For Runners

Your core is the connection between your lower and upper body, and almost every sport demands a strong midsection to allow for powerful all-body movements. Once you get good at this circuit, you will find that your performance in all physical activities improves as a result (a hard set of abs is just a pleasant side-effect).

How To Do This Workout

• Perform each exercise in order, taking no rest between exercises.
• Do either the number of reps stated, or as many reps as you can in the time stated.
• Once you have completed one full circuit, rest for one minute before starting over again.
• Do two circuits in total.
• For the majority of exercises, take up to three seconds for each rep – slow is good for core training.
• For planks and bridges, aim to keep your body in a straight line – don’t overextend your lower back.

12-Minute Total-Body Workout For Runners

1 Inchworm

Time 30sec

• Start in a press-up position with your body straight and your hands beneath your shoulders.
• Walk your feet forward, taking small steps until your body forms an inverted 'V' shape.
• From the 'V' position, walk your hands forward until you return to the press-up position.
• Repeat the movement pattern so that you move forwards slowly across the room.
• Keep your back flat and core braced throughout.

2 Bicycle crunch

Time 30sec

• Lie on the mat and touch your fingers to your temples.
• Hold your feet off the floor.
• Bring one knee back towards your chest and, at the same time, lift the opposite shoulder off the floor and twist your torso so your elbow almost touches your knee.
• Twist back and forth, pumping your legs and almost touching your elbows to your knees.
• Use your abs to control the motion.

3 One-leg offset touch

Reps 10 each leg

• Stand on one leg, with your back upright and toe pointing forward.
• Lean forward slowly at the hips, keeping your back straight.
• Bend your knee slightly to maintain balance.
• Touch the floor to the outside of your foot and return to the start.

4 Dorsal raise with shoulder rotation

Reps 10 reps

• Lie face-down on a mat with your arms out to the sides, palms facing down.
• Lift your shoulders off the mat.
• At the same time, twist your palms so your thumbs point to the ceiling, and squeeze your shoulders together.
• Hold for a second before lowering.

5 Side plank

Reps 10 each side

• Lie on your side with your elbow beneath your shoulder.
• Raise your hips until your body forms a straight line from head to heels.
• Hold the position for two to three seconds before lowering.

6 Plank

Time 1min

• Get into a press-up position, then lower down until your elbows and toes are the only parts of your body touching the floor.
• Keep your body in a straight line from head to heel.
• Keep your feet less than shoulder-width apart.
• Brace your abs throughout the move.