Hey, guys, and welcome to today's twelve minute follow along.
Today we're going to be focusing on strength training.
You don't need any equipment to do these exercises, but for demonstration purposes today,
me and Mo are going to be using a pair of dumbbells and a mat.
And the beauty of these exercises, guys, is that you can do it
any time and anywhere. Not really sure that you can do these anywhere, bro.
You're going to do these exercise on a bus?
Fair enough. I can't lie. You got me there. You made your point.
Just like Sule said, it's going to be twelve minutes,
four exercises, three rounds. We're going to go for 40 seconds
working period and a 20 seconds rest period.
Before we go into them, I'm just going to show you what each movement looks like.
So Sule you want to show us our first movement. It's going to be a goblet squat.
I'll demonstrate with the weight from side angles, Sule will show you what it looks
like from the front. So you want to hold the dumbbell as close to your chest as possible, come down
and right back up. Fantastic. Second one is a bit more difficult to do with the weight,
but you can, if you want to get down and work our core. We're going to do a plank.
If you want to use a plate or a dumbbell and put
on top of your colleague that's how you're going to really get a weighted plank.
If you want to get back up Sule.
After 40 seconds of that 20 seconds rest, we're going to go into our reverse lunges. Sule, if you
want to show us a reverse lunge from the side angle, I'll show you with the dumbbells.
Either side of you. You want to come down and back, up and front again.
You want to do one on each leg and do it for 40 consecutive seconds
before we go into our rest. And the last one, we're going to go right back to our core.
Sule if you want to get down and show us a crunch. As you can see, Sule is
now working hard through his crunches. If you want to be in Sule's position where he is right now and join us
for one of these workouts, stay tuned to the end of the video and we can show you
how to win a chance to do just that.
You ready to get started? Yes, sir. Can we get clock on the board, please?
All right, we're going to get started in three, two, one. Let's go. You want to come
nice and deep, down and back up. Don't worry if you can't get so deep. Just come as low as you
physically can and come straight back up again. If it's too hard with the dumbbells, you can just
do it without. I'm going to go for a side angle so you can see what they look like.
And we're just going to keep going as many reps as you can get in these 40 seconds,
but make sure you keep them nice and controlled. Control the
workout the whole way through. You don't want to be rushing, you don't want to be panicking.
You really want to feel the burn on your quad as you come down. Fantastic.
What you also want to avoid is getting your heels to come up off the floor.
So try and not squat down and get the heels up off the floor. You want to
stay nice and low. You got 5, 4, 3, 2 and 1. We're going to take our
1st 20 second rest. How was that Sule? My legs are feeling it on fire. We're really feeling
it out here in the sun, trying to get this workout going. We're going to go for a second exercise, get down
into a plank position. I'm not going to do this, but I'll instruct Sule as to how he's going to do it.
So in three, two, one, and go. What you want to do, like he's
doing, is bring the bum down and tense the Glutes. Tense to glutes. I want to see them tense. There we go.
Core engaged as well. Fantastic. He's just going to hold that position.
If you want to make it even harder, you can focus on driving the elbows towards your ankles.
That's going to make it harder. You really want to feel your core
engaged and shaking. If it's not shaking, if you're not dripping, you're doing it wrong, mate.
How are you feeling Sule? How long? How long left mate?
Honestly, if you want to slow time down, a plank is a perfect
way because these seconds will take forever to pass and I'm hoping they're speeding it up right now,
but they're actually not. I'm going to join you for these last bit. Please. Just so we can suffer together. Let's go.
Four, three, two and one. Take that nice little rest.
Well, don't worry, we just on our call. We're going to go back to our legs now, so instead of
doing both legs at the same time, we're going to work unilaterally. So that's one leg at a time. If you're doing it with
dumbbells, you want to pick up both dumbbells this time and do them with each dumbbell at
each side. I'm going to go in 5, 4, 3, 2, 1. It's reverse lunges, so you want to stay nice and upright
with your torso dumbbell on each side. Sule, fantastic.
You can keep your hands wherever you feel most com fortable. Mine are beside me.
But if I do feel more comfortable holding up here, then that's also fine.
You really want to focus on stretching
the back leg as far down as possible. If you want the little rest, you can let your knee rest on the
floor and drive with that front foot again. But if not, try and keep your knee off the floor
the whole time and that will really keep the time on the tension on the muscles.
How are you feeling, Sule? Yes. Feeling good. Feeling the burn.
All right, we're going to go again for a rest in three, two, one. And our last
exercise is going to be a crunch. So Sule, if you want to get down on the mat, we're not going to start yet.
Take the nice little rest. We're going to keep our feet on the floor and you're going to just try
and elevate your chest towards the sky. You're not going to set up the whole way.
You're just going to crunch. My legs stay down. My legs stay down.
Legs will stay down. Yeah. So you can bend your knees there. In three,
two, one. You want to come up. Fantastic. You can either do a sit up like this or if you
want to go into a crunch, you can just focus on bringing your chest just to the sky and
back down, really focused on keeping the top of your ab's engaged.
And up and back down. You can go the whole way like Sule is, or you could just come up
right here, tense, and back down again. With these exercises and the rest of them that we've
done, you want to focus on time under tension. We're going to be doing these for 40 seconds,
so you don't want to rush through the exercise. You really want to contract the muscle to build that
core strength and to build the strength in your legs. As you can see, I'm already sweating and I haven't even done an
exercise, so I don't know how Sule is doing this. And we're going to rest. There we go, Sule. We're going to go
for 20 seconds. That was one round. We've got two more rounds of this. Sule, how are you feeling?
We're getting nice and warm. Are you ready? I'm feeling good, I'm feeling good.
Fantastic. We're going to go right back into our goblet squat.
So if you remember that one, Sule. Yeah, I'm going to pick up the dumbbell. Three, two, one.
Let's go. Down, up. Fantastic. Down, up. And again.
All you back home as well. Follow. Stay nice and in tune with us.
And up. Let's go. Down and up. Try and keep your chest up. And up.
There we go. Fantastic. Down, up. Keep going. Down, up. Keep going.
Sule, where are you feeling it? Down. Quads. Quad. Quads. We love it. Quads are really,
really on fire right now. When you are running, your legs really need to get that strength.
They're the ones that are going to tire out, especially when you're doing these longer distances.
So you need to get that muscle and build that strength.
Strength and conditioning is so important as a runner. No weakness. No weakness.
Three, two and one .Rest, Sule. Fantastic. Do you remember what we're
doing next? Not a plank. It was a plank. Let's get back. Your head is clearly gone
with the sun. Let's go. All right. Not yet. We're going to rest. Make sure you take the full rest period.
Because I'm already tired and I have not done these exercises. So we're going to go in four,
three, two and one. Fantastic. Get into the high plank position
and hold. As I said, time is going to slow right down when you do this. This is going to be
like two years, maybe a decade. Keep that core engaged, Sule.
This is going to feel like a decade. But it's not a decade. It's only 30 seconds and you got this!
It's 40 seconds, sir. That's okay. If you're doing this back home as well, just make sure you're holding.
Hold as tight as you can. You don't want to let this position go. You don't want your bum to come down.
You don't want to push your bum into the sky. You want to stay nice and neutral.
Just keep holding guys. Keep holding.
We're almost there. We're in this together. Make sure you breathe.
We got two, one and that's it. So we're going to get back up again. We're going to
go to our reverse lunges. Reverse lunges. I'm losing the plot myself now.
Okay, wicked. Rest, we got a bit of time. Take the rest. Breathe
and look at that. Make sure you're breathing back home as well. Make sure you are breathing.
I mean, we're going to three, two and one. Let's go. And up.
Switch legs. And up. Beautiful. Oh, look at this in sync.
So do it with us, guys. Stay with us. And up. Let's go.
And up. Keep going. If you do need to take a bit longer break, then feel free
to tap out and tap right back in when you feel ready again. If not, just stay with
us, keep pushing. It's only 40 seconds on the clock. Let's go. You guys got the spacebar?
We don't have the spacebar button. Let's go. Make use of that spacebar if you need it.
Do not pause the workout, guys. Do not pause it. Let's finish the round strong. Let's go.
We got 3 seconds on the clock. Two and one. Fantastic. We're going to take our
rest, put the dumbbells right back down, and we're back into crunches back into our core.
Pe ople, forget core exercises are just as important as leg exercises.
As soon as your core loses stability, the runs get so much harder. You want to focus on that.
We're going to go right back into it in two and one. Let's go. Crunch up and back down.
Crunch up and back down. Crunch up and back down. Again with these
exercises, if you do have a partner or you want to tuck your toes under a sofa, it can
help to have someone sit on top of this and use your core. So you take the legs out of
the equation. So just like Sule is doing now and just like I'm holding down, that will be a
fantastic way to ensure that your core is staying engaged if you're doing the full sit up.
If not, then just come up these little mini ones here and just
focus on keeping that core engaged the whole time. Beautiful. And we're
going to go for four, three, two and one. So again, that
was two rounds. You got one more round of this, Sule. Are you ready for it? Let's go.
Are you ready back home? Fantastic.
Okay, so again, if you are struggling, you can pause here if you need a bit more rest
in between the rounds. But if not, we got one round left and then we're done.
So we're going to go in three, two and one. Goblet squats for us, please.
Let's go together. And down. And up. Make sure back home you're coming with us.
In sync. Perfect. And down. And up again. Focus on keeping that chest up,
chin up and let's go down and up. Fantastic. Heels on the
ground. Don't let those heels come off the ground. Stay with us, guys, stay with us. We only got about
20 seconds left, so let's go. And up, down
and up. Fantastic. Just keep going. Keep grooving to the music.
We will get through this. One at a time. Let's go. All right, two more.
And down. And up. And rest. Amazing work back
home, guys. Amazing work, Sule. Let's go. We got three exercises left of this final round of
our exercises. So if you want to get down on the floor, we're going to go back into our core. Remember, it's the
plank, the last plank. The last plank you're going to have to do today.
The time slowing machine and we're going to get started in go.
Hold that plank. Core engaged. Glutes engaged. Remember to squeeze those glutes.
Squeeze that core. It's the last plank you're going to have to do today, guys, so really try and stay.
Hold it the whole time. If you are struggling to hold, you can bring one knee down.
If it's still a bit too hard, you can bring both knees down.
But try and keep your core and glutes engaged the
whole time. If not, stay right up with us. We're struggling with you. We're sweating. We're in the
park and we're getting this working just like you. Let's go. Keep going, Sule.
Keep going, Sule. We got this. Keep going back home, guys. Amazing work.
We're almost done with 3 seconds left. Two and one and rest. Perfect!
You got two more exercises to go. I'm dripping, Sule is dripping. See we're
really putting the work in today. We're going to go up to our reverse lunges. Let's go.
Nice and ready. Work those quads. So in three,
two and one. Let's go. Reverse lunges. Stay nice and upright
again. Nice deep stretch as you step back. Let's go, guys. We're on the last two
exercises of this twelve minute exercise routine where you can do
anywhere at any time, except on a bus. Let's go.
Keep going, keep going. Keep going back home, guys. Fantastic work, this is
amazing stuff. Keep going. Just push through. We're almost there.
You're going to thank yourself so much after doing this. Keep going, guys,
keep going, keep going. Talk to me, Sule, where are you feeling it?
Quads. Quads. As you can see, Sule's quads are burning. And time, perfect.
Got one more rest period, one more workout. Just core again.
We've done two leg exercises, two core exercises, repeat them
three times. So we're going to get right back down into our crunch. Last crunch of the day,
last bit of ab work. Three, two and one. Let's go. Crunch up.
If this is too easy for you, you can make it a little bit harder by getting those legs
off the ground and crunching up. But if it's not, keep both legs on the floor.
Your natural progression would be to go from my position to Sule's position.
Two legs up off the ground. But if not, just stay exactly where you are and
keep pushing. This is the last core exercise of this workout routine and then
we'll be done. You're going to thank yourself so much after doing this.
Keep going. Just a few more seconds on the clock and we'll be done.
Time. That was intense. I'm sweating. Sule's sweating.
And I'm sure you're sweating back home. So if you've made it this far into the video, please make
sure you like and subscribe and let us know what you'd like to see from us next. And guys, if you want
to be able to join us in one of these lovely workouts with myself and this lovely human being, all you have
to do is literally just comment a dumbbell emoji below. It's that
simple. So thank you so much for watching and we'll see you here next time at the Running Channel.
Why do you keep calling them dung bells, bro? Dung bell. Dumbbell. It's a dumbbell. I'm dumb. Please, can
we caption it with dung bells the whole way? Dung bell, I must say dung bell. You're saying dung
bell? I don't know what a dung bell is.