Dumbbell or Kettlebell Renegade Rows
- 5 sets of 10 reps
- 30 to 45 seconds rest between sets
Medicine Ball Russian Twist
- 4 sets of twists for 20 to 30 seconds
- 30 to 45 seconds rest between sets
Single-Leg Deadlift
- 5 sets of 5 reps on each leg
- 1:30 rest between sets
- Use a challenging weight; getting the 5 reps should not be easy
Inverted Rows
- 5 sets of 6 to 8 reps
- Super Set: Go right into push-ups without rest
Push-Ups
- 5 sets of 5 to 12 reps
- 1:30 to 2:00 rest between sets
More: How to Execute Push-Ups, Renegade Rows and Single-Leg Deadlifts
Circuit- Kettlebell Cleans with left arm
- Kettlebell Cleans with right arm
- Battle Ropes
- Kettlebell Swings
pictured: Kettlebell Swing
Complete as many reps as you can execute with good form for 20 seconds for all of the above. Complete 4 to 6 rounds with 1:00 rest between rounds. Cool down for 10 minutes with foam roller and mobility exercises.
- 3
- of
- 4
About the Author
Erik Taylor is the premiere NASM-certified trainer for runners, cyclist, triathletes and fitness enthusiasts in the South Bay area of Los Angeles. A Crossfit Level 1 instructor, corrective exercise specialist and performance enhancement specialist, Erik specializes in functional training. A former competitive cross country and track athlete, Erik understands the commitment involved in being an endurance athlete. Find him at eriktaylorsfitness.com, on Facebook, and follow him on Twitter @Eriktaylorsfit.
Get ACTIVE on the Go
Couch to 5K®
The best way to get new runners off the couch and across the finish line of their first 5K.
Available for iOS | Android
Discuss This Article