If you are looking to add a little variety to your workouts or try something altogether new, perform Run & Rep workouts to increase your overall conditioning.
For so long, bodybuilding style formats where people train different body-parts on separate days have dominated the way that people train but there are countless ways of achieving higher levels of fitness. Don’t get me wrong, the bodybuilding community is responsible for many of the great ways of crafting a great physique but with the emergence of diverse training formats, people have many more options to choose from.
Run & Rep simply describes performing a 20 minute run then immediately hitting the weight-room and performing 3-5 sets, 12-20 reps of all of your standard lifts that hit your major muscle groups. This will really test your focus and desire but if you push through these workouts, you will establish a new level of conditioning. Doing a very brisk run before lifting lowers the amount of stored blood sugar in the muscles and once you start lifting, the weights that are normally your warm up weights, quickly become your worst enemy!
This 20 minute run and lift combo pre-exhausts the muscles, allows for increases in muscular strength and endurance yet at the same time improves your ability to push past lactic acid burn. This will increase your body’s ability to adapt and adjust to intense levels of training…thus increasing your performance in any number of different sports or activities. If you don’t want to run, you can perform a very brisk, 20 minute session on an elliptical, rowing machine or spin bike…anything you can do for a sustained and intense 20 minutes then immediately hit the weights. focus on keeping a steady pace from one exercise to the next. Focus!
Here is the routine:
20 Minute, fast paced Run
Then perform 3-5 rounds of this routine, 12-20 reps of each exercise with no rest between exercises. Take 1 min rest after all 6 exercises are completed then repeat. Do as many rounds as you can. Be sure that the weight you choose will allow for proper technique yet heavy enough to challenge every rep!
- Barbell Front Squats
- Pull Ups
- Lying Leg Curls (machine)
- Dumbbell Incline Press
- Hanging Leg Raise
- Dumbbell Shoulder Press