• Coach Jacob Puzey

Do Anywhere Body Weight Circuit

Updated: Nov 21, 2018

Strength training, like running, should start with the basics. Building muscular strength and endurance can enhance running performance and injury resistance. However, jumping into an intense strength training program without proper preparation is a recipe for injury and frustration.


Before adding heavy weights, start with body weight exercises that emphasize core strength and isolate key running movements. By using our body’s natural levers rather than the levers of machines we develop balance and strength in injury prone areas. And for most of us, our body weight provides more than enough resistance to build a strong foundation.


Here are some exercises that I do regularly because they target key areas and don’t require much additional time or equipment. The entire routine only takes a few minutes and can be done just about anywhere - at home, at the gym, or at your local park.


Push – Ups (2 sets x Max)

Touch your chest to ground between each rep.

Photo by Sean Nielsen from the Peak Run Performance Rocky Mountain Running Retreat.

Lock out elbows. Keep back straight while activating the abs, gluts, and lower back. Photo by Sean Nielsen from the Peak Run Performance Rocky Mountain Running Retreat.


Front Planks (2 sets x 30 to 60 seconds)

Keep your back straight. Activate your abs, gluts, and lower back. Photo by Sean Nielsen from the Peak Run Performance Rocky Mountain Running Retreat.


Hill Climbers (2 sets x 30 to 60 seconds)

Drive one knee at a time toward the chest. Photo by Sean Nielsen from the Peak Run Performance Rocky Mountain Running Retreat.


Pelvic/Hip Thrusts (2 sets x 15 or Max)

Rest your back on the ground between reps. Photo by Sean Nielsen from the Peak Run Performance Rocky Mountain Running Retreat.

Thrust hips up and hold.

Photo by Sean Nielsen from the Peak Run Performance Rocky Mountain Running Retreat.


Bicycle Crunches (2 sets x 50)