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TRAINING
BARRE CIRCUIT WORKOUT B Y M AC K EN ZI E L . H AV EY
At first, you may see few similarities in the skillsets of a ballerina and a distance runner. One values grace and precision, while the other is all about grit and endurance. It turns out, however, that a ballet-inspired workout can actually improve running performance. Enter the barre circuit. In sculpting and toning muscles, barre workouts
combine classic ballet poses with isometric movements. Isolating and contracting specific muscles while keeping the rest of the body still is barre’s secret to success. What’s more, the low-impact sweat session is a nice break from pounding pavement. Start with a 10-minute warm-up prior to this workout. While you don’t
need an actual ballet barre to complete it, having a chair with a high back nearby will help for balance. Do each move for 30 seconds and then take a 10-second break before doing the next move. At the end of the circuit, take a minute to recover and then repeat the circuit. Complete the sequence 3–4 times through.
BOAT POSE: Sit on the floor with your knees bent. Lean back as you bring your feet off the floor, balancing on your sit bones. Point your toes and straighten your legs in the air to form a “V” with your body. Be sure to keep your back straight as you hold this pose for 30 seconds.
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FOREARM PLANK KNEE TAPS: Get into plank position on your forearms with your shoulders above your elbows and your feet shoulder-width apart. Slowly alternate between tapping your right knee to the floor and then your left. Repeat for 30 seconds.
PHOTOS: OLIVER BAKER
Click here: The 4 Best Strength Workouts for Runners
1/19/17 2:17 PM