When it comes to improving your career You may think that you need to focus all your energy on your mobility, flexibility, lower body strength, and of course, pounding the pavement. But, a weak upper body that crumbles into a gelatinous mess after just a few miles could be the dead weight holding you back, causing plateaus in your running performance and can even lead to injury.
Our upper body ‘pump and carry’ circuit requires only two dumbbells but it ticks all the boxes when it comes to strengthening your posture, improving your core strength, and building the kind of “structural integrity” that will keep your chest, back, shoulders, and arms strong, long after your legs have given out.
Work your way through 8 rounds of the following circuit. Keep the rest between movements to an absolute minimum before resting for 2-3 minutes between each round, keeping your form sharp and a firm stance at all times.
1. Renegade Row x 20
Position yourself on a strong board with both hands on the dumbbells (A). Shifting your weight onto your left hand, row the right dumbbell toward your hip (B.). Pause briefly, then lower the weight under control. Repeat on your left side (left + right equals two repetitions)
2. Front luggage rack x 20 m
Don’t drop your weights yet; instead, stand up and wipe them on your shoulders, with your knuckles almost brushing against your chin. (A). Step forward with purpose, keeping your shoulders down and back, breathing deeply into your center. (B)
3. Push-ups x twenty
At the end of your walk, return to your plank position, with your core engaged and your hands on your dumbbells. (A)flex the elbows to bring the chest to the floor (B). Keep your elbows close to your body as you push up explosively.
4. Transport of the farmer x 20m
Push-ups set, stand up and lift the dumbbells to your side (A). Let your arms hang freely at your sides, take a deep breath, and begin a quick, deliberate walk. (B). Focus on maintaining a strong and unbreakable posture.
