15-Minute Upper Body Workout for Runners

This upper body workout is perfect for busy runners because it’s quick and efficient, challenges your stability and engages your core.

Follow the instructions below to complete the workout and keep reading to get form tips for each exercise.

Complete 10 reps of each exercises in order. Then repeat twice to complete three sets. During the balancing exercises, stand on your left leg for the first set, then stand on your right leg for the second set.

1. Push-ups: If you’re new to strength training, place your hands on a surface above your legs to modify. Focus on keeping your core strong as you lower your body down towards the ground in one straight line.

2. Balancing Bent Over Rows: Start by standing on one leg while holding a pair of dumbbells. The dumbbells should be heavy enough to fatigue your muscles. Hinge forward from the hips, keep your back flat and engage your core. Reach your arms straight down towards the ground in line with your shoulders. While squeezing your shoulder blades together, pull your elbows up towards the sky. Return to your starting position.

3. Balancing Overhead Press: Start by standing on one leg while holding a pair of dumbbells. The dumbbells should be heavy enough that you feel a burn in your shoulders by the 8^th rep. Engage your core while bringing your arms up to 90 degrees and in line with your shoulders. Extend your arms up towards the sky until they are straight. Return your arms to 90 degrees and repeat.

4. Tricep Dips: Keep hips close to the bench and keep your elbows pointing straight back as you perform the exercise. Fingers should point towards your body, not away. For a bigger challenging straighten out your legs instead of keeping them bent.

5. Stability Arm Raises: Start by standing on one leg while holding a pair of light-weight dumbbells in front of your body, palms facing down. Engage your core. Bring both arms straight up in front of your body stopping at your shoulders. Return your arms to the starting position, then lift your arms straight out to the side (laterally) stopping at shoulder height. Alternate between doing a front raise and a lateral raise.

6. Bicep Curl with Core Stabilization. Standing upright holding a pair of light-weight dumbbells, bend your knees slightly. Bring both arms in front of your body, palms facing up. Bend your elbows to 90 degrees, then move your arms one to two inches away from your body. Engage your core and perform a bicep curl. You will feel both your core and your biceps working.