The Cross-Training Barre Workout All Runners Need to Stay Strong

1. Pike Twist to Push-Up

A. Start in a pike position with left hand reaching for right ankle.
B. Walk hands forward to a high plank position.
C. Do a push-up. Walk hands back to pike to return to starting position. 
Sets: 2
Reps: 10 per side

2. Forearm Side Plank Crunch

A. Start in a forearm side plank on the left elbow, with right hand behind head.
B. Lift right leg up a few inches.
C. Engage core to draw right elbow to right knee. Return to side plank without lowering right leg, if possible. 
Sets: 3
Reps: 7 per side

3. Curtsy Lunge with Knee Lift

A. Start in a curtsy lunge with right leg in front, left leg crossed behind. (Use a barre, wall, or chair for balance if necessary.)
B. Lift left knee toward left underarm while straightening right leg.
C. Return to curtsy lunge sending left leg back, straight and floating a few inches off floor. Step left foot next to right, then begin the next rep. 
Sets: 2
Reps: 10 per side

4. Side Lunge with Windmill Arms

A. Start in a side lunge to the right, hands on hips.
B. Rotating at the waist, reach left arm to right foot and right arm back.
C. Switch arms, reaching right hand to right foot and left arm up. Stand, stepping right foot next to left, then begin next rep. 
Sets: 2
Reps: 10 per side

5. Exploding Starfish

A. Lie faceup on the floor, legs in toward chest and arms extended by sides, shoulder blades hovering off the floor. 
B. Reach arms overhead and extend legs, hovering limbs a few inches off the floor.
C. Open arms and legs to an “X” position. Return to starting position. 
Sets: 2
Reps: 15

6. Abs with Twist

A. Start seated with both legs straight, right ankle crossed over left, with hands behind head, elbows wide. Engage abs to round back slightly. 
B. Draw right knee in toward chest and rotate torso to the right to tap left elbow to right knee.
C. Holding this rotated position, extend right arm back to tap fingertips to floor. Extend left arms and right leg towards the ceiling. Return to starting position. 
Sets: 3
Reps: 7 per side

7. Back Extension X to Bend

A. Lie facedown with arms and legs in an “X” shape.
B. Engage glutes and core to lift arms and legs a few inches off the floor. 
C. Bend arms to bring hands behind head with elbows wide, and bend legs to bring toes together with knees wide. Return to starting position. 
Sets: 3
Reps: 7

Leave a Reply

Your email address will not be published. Required fields are marked *