MUSCLE TARGETS: Delts (anterior), abs (transverse)
EQUIPMENT: Dumbbell or medicine ball, BOSU (advanced)
1 Hold a dumbbell or medicine ball with both hands, and stand with your feed shoulder width apart.
2 Extend your elbows to straighten your arms, then draw a large clockwise circle with the weight.
TIP: The larger the radius of the circle you draw, the greater the impact on your abdominal muscles.
REP: One revolution constitutes 1 rep. For Reverse Arm Circles, do the same basic movement, but draw counterclockwise circles.
# OF REPS: 10-20
- Perform this exercise while standing with your feet close together. Doing so reduces the size of your foundation, making you less stable and making your core work harder.
- Perform this exercise while standing on either side of a BOSU. Again, the closer your feet are, the harder—and more effective—this exercise is.
Quick Strength for Runners offers a smart, fast-paced strength training program for runners who want to run faster and with fewer injuries. In under an hour a week, runners will strengthen their core and key running muscles to build a better runner’s body.
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- Quick Strength for Runners from your local bookstore
Quick Strength for Runners is published by VeloPress, the leading publisher of books about cycling, running, triathlon, and swimming.