I ripped off this routine from Active.com (by Cathy Vasco) and modified it a little. The routine is designed to be executed at home with dumbbells. In some parts I used a V bar since I was at the gym, same exercise just a different execution ...
1. Bench Press, Barbells (but could use dumbbells), 3x12 reps
2. Rowing, dumbbells (gripping the dumbbells neutral), 3x12 reps
Superset with chair dips
3. Overhead Pulls, 3x12 reps
4. Curls, the routine calls for seated dumbbells neutral. But I used a V bar to vary the angles. Did 12 reps, straight and 12 outward, repeat twice.
5. Crunches, 3x15. But I up'd mine with doubles 15 on top of the 15, so 15/15 doubles, x3. Took the idea from Billy Blanks Abs bootcamp :)
6. Lunges ... I didn't do lunges due to the condition of my quads after quad killer weekend.
That was it for this routine. I added side planks where you rotate one arm up and out, 5 each side. I though it completed this routine very nicely.
Total time ... about 30 minutes ! Its a great, simple. As a runner I sometimes forget that strength training is important for my performance. So i think incorporating a small amount of strength training with some variation of uphill / downhill training will help me perform better during my road and trail events.
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