Runners don’t just need strong legs to perform well. Having a strong upper body helps you maintain your posture for longer stretches of time and really kick at the end of a race.
has created a sequence that will turn an arms workout to a full-body routine in just 15 minutes. The best part? Aside from a bench , you don’t need any equipment at all.
You’ll start with a challenging bodyweight skullcrusher variation, then progress to one that’ll push you to squeeze your triceps hard. You’ll finish with close-grip pushups, pausing at the bottom to challenge your tris some more.Get in plank position with your hands on a bench, hands shoulder-width apart, elbows tight. Keeping your elbows tight and your core and glutes squeezed, bend at the elbows, lowering your head as close to the bench as possible. Press back up, keeping your elbows tight.
Get in push-up position, hands slightly tighter than shoulder-width. Keeping your elbows close to your torso, bend at the elbows and shoulders, lowering your chest to within an inch from the ground. Pause. Press back up. That’s one rep; do six to eight.The key to the entire sequence, says Samuel, is form. “This becomes very easy if you don’t keep squeezing your abs and glutes,” he says. “And it’s easy if you let your elbows flare.
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