Hurricane Sandy made her way to the East Coast last night, and today, continues to spread her destruction around the country with Lake Michigan expecting huge waves and Ohio swathed in a snowstorm.
With the ING New York City Marathon around the corner, as well as many other popular races, Hurricane Sandy’s wrath has put a damper on many training plans. If you are in an impacted area and unable to train outside, it doesn’t mean you have to throw all of your hard work out the window.
Here is the indoor Frankenstorm Workout (minimal equipment required):
Start with jump roping (two minutes). Jump roping is a classic exercise that provides many benefits for runners. It helps to build speed and agility, and also helps runners improve their posture.
Plank (hold for one minute). Planks have become a favorite for many as it’s an easy workout to build up your stomach muscles. If you’re on Twitter, share your success – but watch out, it may trigger some reminders from the Plank Police to keep your plank streak going.
How to do it: Get down in a push up position, so you are resting your weight on your toes and hands (forearms are fine as well) and sit in this position for as long as you can hold. Challenge yourself by increasing the time that you hold it each day.
Burpees (as many as possible in two minutes). Burpees are a great way to get results and because of their intensity, can be difficult even the most in shape person. Because of the push up and squat, burpees help to build strength. They also help build endurance as they should be done in quick succession.
How to do it: It’s a six-step move. First, sit into a squat and kick your feet behind you (you will be in a similar position as the plank). One in a push up/plank position, lower your chest like you are doing a push up (beginners can skip this step). Bring yourself back up, pulling your feet in so you are in a squat position. Then, jump in the air to finish.
Wall sit (2x, hold for one minute each): Wall sits help you build strength in your lower body and are a good cross-training exercise for runners. As an isometric exercise, it also helps improve endurance.
How to do it: Rest your back up against a wall, with your legs bent at the knee like you are sitting in a chair. Hold in this position and like planks, challenge yourself by increasing the time that you hold it each day.
Squats (as many as possible in two minutes). Like wall sits, squats are good exercises for runners. They help build muscles in the legs, but can also strengthen the core. Squats are also useful in building joint flexibility.
How to do it: Start in a standing position with your feet hip-distance apart. Sit back like you are easing into a chair. Engage your glutes and quads, remembering to keep your knees at 90 degree angles. Stand back up.
Repeat plank (hold for one minute). If you are feeling adventurous, switch to a side plank for maximum benefit.
Repeat the entire workout two or three times, depending on your fitness level.