Full-body Moves:
- Kettlebell clean to press
- Kettlebell snatch
More: 22 Butt-Kicking Kettlebell Moves
Lower-Body Exercises:
- Squats
- Deadlifts
- Lunges
More: 3 Lower-Body Exercises for Runners
Upper-Body Moves:
- Push-ups
- Pull-ups
- Shoulder press
- TRX low row/inverted rows
More: 4 Exercises to Sculpt Your Upper Body
30-Minute Gym Circuit
- Run for five minutes to warm up
- Two minutes of dynamic stretching
- 3 to 4 sets of 6 to 12 reps of clam shells or single-leg deadlifts
- 10 reps kettlebell clean to press
- 10 reps inverted rows
- 20 reps weighted lunges (10 reps per leg)
- 10 push-ups
- Stationary bike: all-out effort for 45 seconds
- 20 to 90 seconds rest
- Repeat this circuit 3 to 5 times
- Cool down for five minutes
More: Blast Fat With This 30-Minute Interval Workout
At-Home Circuit Workout
- Run for five minutes to warm up
- Two minutes of dynamic stretching
- 3 to 4 sets of 6 to 12 reps of clam shells or single-leg deadlifts
- Kettlebell swings (as many reps as possible in one minute)
- 15 push-ups
- 10 Kettlebell/dumbbell squats
- 10 TRX low rows
- Jump rope for 30 seconds or do 8 to 12 burpees
- Rest 20 to 90 seconds
- Repeat this circuit 3 to 5 times
- Cool down for five minutes
Keep in mind that circuit workouts with multiple rounds and minimal rest can be difficult if you're not used to the moves. In order to prevent injury, use caution, go slow, and focus on your form.
More: 6 Circuit Workouts for Runners Who Travel
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