Good morning!
I have a GREAT workout for you guys. It involves two of my favorite things– dumbbells and running— and it’s guaranteed to challenge you!
Dumbbells instantly make a workout more challenging because they require so much more of your stabilizer muscles, which means you’re working even harder. And running… well, running is always tough, especially if you’re giving it your all!
Outfit: Brooks Women’s Distance Long Sleeve/Brooks Women’s Streaker Capri/Brooks Women’s Glycerin 13/Bombas Ankle Socks/Oakley Overtime Sunglasses
Ok, are you ready to work out? Here we go!
The first movement is Dumbbell Plank Rows, which are especially awesome because you’re working your entire core while simultaneously building strength and definition in your upper back, shoulders, biceps, and triceps. It’s a full-body movement for sure!
Here’s how to do them: Grab your dumbbells and get into a plank position with your feet slightly wider than hip width. In a rowing movement, lift one dumbbell off the ground and engage your core to keep your balance. (You want to hold that nice, solid plank position and not lift your butt or rotate your hips too much.) Then, bring the weight back to the ground and switch sides. Continue alternating right and left arms for a total of 10 reps (5 each side).
The next movement is Shoulder-to-Overhead, which means you can do Strict Presses, Push Presses, or Push Jerks to get the dumbbells from your shoulders to overhead. (I used 25-pound dumbbells, so I did Push Jerks.)
Once again, you’ll perform 10 reps. Be sure to keep your core engaged (I always think of mine as a tree trunk) and avoid arching your back.
The final movement is a 50-meter shuttle run. Put down your dumbbells and then sprint 50 meters to a set point, like a telephone pole or another landmark, and then 50 meters back to your dumbbells to finish the rest of the workout.
And this is where things get really fun! The first round was 10 Dumbbell Plank Rows followed by 10 Shoulder-to-Overheads and then a 50-meter shuttle run. After that, you’ll do 9 Dumbbell Plank Rows, 9 Shoulder-to-Overheads, and a 50-meter shuttle run… then 8 reps of each with a shuttle run, 7 reps of each with a shuttle run… all the way down to 1 rep of each and a shuttle run. Tough, right? Have fun! 🙂
P.S. Lucie Wicker is the amazing photographer behind the photos in this post!
Disclaimer: Please consult your doctor before starting a new exercise program.
28 Comments
Looks like a great workout!
Your photos are stunning! Looks like a great workout!
We did plank rows at bootcamp yesterday. So hard!
Just did this! It was HARD! I needed to do it in the house so instead of a 50m run I sprinted my stairs and back down! Thanks Tina!!
I never think to combine running with strength. It’s usually one or the other. This looks like a great workout.
Great pictures!!
Awesome workout! Looks so pretty there, too 🙂
I am so sore (in a good way) lately since I started doing my 100 Reps Fitness Challenge. It’s good to challenge ourselves with exercise and embrace the fun in it!
Looks like a fun workout to try 🙂
stealing!
Looks like a good one. Question about the plank rows – if you split the reps in half like you did (10 is five in each side), how do you split up the odd ones? I have OCD and would have to do the same number of reps on each side. 🙂
I just did plank rows at the gym this morning. They’re awesome!
Love these photos! It looks like such a peaceful spot for a workout. I’m tempted to go for a (snowy) run outside later today 🙂
Oh, this looks doable and have me feeling good and sore after!
So, its 100 meter shuffle -50meter to and 50 meter back to your weights?
Love the background, where did you shoot these pics?
Southfield in Weymouth! 🙂
@Tina: oh nice! I need to go there and see all the changes they have implented for the neighborhoods!
I love plan rows! I may have to try this later this week especially since i could just do it up and down my street!
Boo. I o ly have 5 pounders. Think that’s good enough?
What a beautiful place to work out! Thanks for this workout, I will have to try it! Definitely need to incorporate more upper body strength into my routine!
Sounds like a killer workout!!!
Do you have a recommendation for a winter running jacket? Something for like 0-20 degree weather that will keep you dry if it’s snowing! (If it ever actually snows this year!) Thank you!
Check out this post that I wrote last year: http://carrotsncake.com/2015/03/head-to-toe-winter-running-gear.html
Looks like a great workout!! I’ll have to give it a try!
Certified personal trainer here. I think your hips are, in fact, rotating way too much. Especially in your second picture. Whenever you’re in a plank position, unless it’s a side plank or hip-drop planks, the hips should be square to the ground…which is what I think you’re trying to convey…but not actually doing. Just thought I’d point it out because we don’t always catch our own bad form when we’re not in front of a mirror. Easy mistake. Great workout! Careful on those rocks…