Begin in the standard press-up position on the floor. Your upper body should be supported with your hands on the floor – shoulder- width apart. Your arms are fully extended, and your legs and feet are supported by your toes, which are hip-width apart. To begin the exercise, lower your chest toward the floor by bending your elbows while keeping your trunk and hips extended and “rigid.” When your chest is one to two inches from the floor, rapidly straighten your arms and push your body upward as fast as possible. As your arms reach full extension, release your hand contact with the floor and clap your hands together very quickly, before returning your hands to the floor in the same position that they were in before the clap. Repeat this action (lowering, rapid extension, clap and land on your hands) for the prescribed number of repetitions. The plyometric push-up helps to develop upper-body power as well as stabilizing strength in the core muscles (abdominals, obliques, and low- backs). These muscles work together to stabilize the upper body during running, improving running economy.
Alternate dumbbell punching
Stand with a dumbbell in each hand, arms bent and dumbbells held near your chin. Punch out one hand at a time and return to starting position.
Prone Trunk Extensions
Begin by lying face down on the floor with your legs straight and your arms extended straight forward (they would be “overhead” if you were standing up). Slowly raise your chest, shoulders, and arms up toward the ceiling as high as you can, keeping your toes in contact with the floor at all times. Then, slowly lower your chest, shoulders, and arms down to the floor, but do not rest on the floor – maintain some muscle tension throughout your back for the entire exercise. Slowly repeat this up-and-down action for the prescribed number of repetitions. The prone trunk extensions strengthen the muscles of the upper and lower back. These muscles coordinate with the abdominals and obliques to stabilize the trunk during all running activities.
For this one, you will need a horizontal bar or beam which is sturdy enough to support your body weight. Set the bar at approximately the height of your navel (when you’re standing straight up). To start the exercise, grip the bar with both hands at slightly wider than shoulder width, and hold your body in support underneath the bar. Your heels should be on the floor, and your body should be straight and rigid from your shoulders to your ankles. Then, with your feet acting as a fulcrum, pull your chest up to the bar by bending your elbows and pulling them backwards. Return to the starting position by straightening your arms in a controlled manner, and repeat the overall action for the time specified in the chart.
Lie on a bench with a dumbbell in each hand held on your chest. Press each dumbbell upwards and return to chest.
Bent over rowing
Stand with legs apart and slightly flexed, body bent at waist. Hold a dumbbell in each hand hanging down towards ground. Lift dumbbells up towards your shoulders and allow to return to arms extended.
Standing with a dumbbell in each hand and arms extended. With palms uppermost, curl the dumbbells to the shoulder.
Dumbbell bent arm pullovers
Lie on your back on a bench. Dumbbell held with two hands with arms extended. Lower dumbbell to behind your head and then extend the arms.
Dumbbell lateral raise
Stand or sit with a dumbbell in each hand hanging at the side of your body. Lift arms out to the side until hands are at shoulder height.
Sit with hands on edge of bench and legs extended in front of you. Allow your body to descend to floor and then press up.
Stand or sit with a dumbbell in each hand held at shoulder height. Press dumbbell up vertically to full extension and then lower to starting position.
Dumbbell tricep press
Stand or sit with a dumbbell in one hand and held above shoulder with arm flexed. Slowly straighten arm to vertical (use other arm to stop lateral movements).
Straight arm pullovers
Lie on a bench with a dumbbells in each hand and arms fully extended behind head. Slowly bring arms to vertical and then lower onto abdomen. Keep arms locked straight throughout movement.
Lie on a bench with a dumbbell in each hand, arms extended vertically. Gently lower arms to outstretched (crucifix) position and return to start.
Stand with a dumbbell in each hand and arms extended on the thighs. Slowly raise dumbbells to the chin, keeping elbows high.
Start in the front-support position with your hands and toes on the floor and trunk, hips, arms and legs extended. Bend your arms and lower your chest to the floor. Then push your body upward as you straighten your arms, returning to the front-support position. Repeat this action rhythmically and continuously without stopping for the allotted time.
Core or Trunk Exercises
Scissors and Raises
Begin by hanging from a bar or overhead support. The height of the bar should allow you to hang with your body fully extended, without your feet touching the ground. Raise your right knee vertically (with the knee bent as in a running stride) as high as you can while simultaneously pushing your left foot and leg behind you (with the left leg almost completely straight). Next, quickly reverse your legs so that your left knee swings forward and upward (with the knee bent as in a running stride) and your right foot and leg move downward and backward behind you (with the right leg nearly straight). Repeat this ‘,scissor” action for the prescribed number of repetitions before moving onto the second part of the exercise – the double-knee raise: To perform the double-knee raises, return to a straight, hanging position. Simultaneously raise both legs up as high as you can towards your chest – with both knees bent. Then, lower both legs together slowly to the starting position, before repeating the raising and lowering action for the prescribed number of repetitions. The hanging scissors and double-knee raises strengthen the hip-flexor, abdominal, and oblique muscles. These muscles function together to stabilize the trunk during running.
For this exercise, you will need a bench, padded table, or ‘Roman-Chair’ bench. Lie face down with your body extended and your hips at the edge of the supporting surface of the bench. Your arms should be extended straight down toward the floor in front of you. For added stability, it helps if your feet are wedged between the end of the bench and a wall. Smoothly raise both arms over your head simultaneously while maintaining your trunk in full extension (your body should be horizontal to the floor and held straight as an arrow), and then return both arms to the starting position. Repeat this action repeatedly for the prescribed time.
For this exercise, use a step, bench, or chair that does not have a vertical, support for your back. Sit with your legs bent and your arms extended in front of you, and then recline your trunk backward at the hips by about 45 degrees. That is your starting point for the exercise. To do the sit-backs, raise both arms simultaneously overhead while maintaining tight abdominal muscles and a straight chest. Then simply return your arms to the extended position in front of you, without moving your trunk or legs. Repeat this back-and-forth arm action in a smooth, continuous fashion without pausing at any point during the movement.
Lie on your front with hands behind your back. Raise your trunk off the ground, hold position then lower your trunk.
Reverse abdominal curl
Lie on your back with legs held up pointing to the ceiling. Push legs higher and then lower. Hips will come off the floor.
Lie on the floor with knees bent. Perform sit-ups with hands on the sides of the head or folded across chest.
V sit ups
Lie on the floor with arms extended above head. Lift trunk and legs simultaneously to form V shape with the body. Return to lying position.
Lie on your back, arms folded, knees bent with feet flat on the ground. Sit up to lift your back off floor and then lower it back to the floor.
Alternate leg V sit ups
Lie on your back with legs out straight and arms across your chest. Lift legs alternately, whilst at the same time raising trunk off the ground.
Lie on your front and support your body weight on elbows and toes only.
Lower Body Exercises
High Bench Step Up with Jumps
Begin from a standing position on top of a bench that is approximately knee high, with your body weight on your left foot and your weight shifted toward the left heel. The right foot should be free and held slightly behind the body. Lower your body in a controlled manner until the heel of the right foot touches the ground, but supports all of your weight on your left foot. Return to (and through) the starting position by driving down with the left heel and straightening your left leg as quickly as possible, so that you actually jump vertically and leave the surface of the bench. Upon landing from the jump (hopefully in the same spot from which you took off), lower your body again in a controlled manner until your right foot touches the ground. Repeat for the prescribed number of repetitions, and then switch over to the right leg. Maintain upright body posture with your trunk throughout the entire movement, with your hands held at your sides (with or without dumbbells).
The bench used for this exercise must be very sturdy, with no wobble or instability. Failure to perform this exercise on a stable surface could result in disaster! The high-bench step up with jump helps to develop muscular power, primarily in the hips, quadriceps, and hamstrings.
High knee sprints
Running on the spot with high knee lift. Speed of movements and/or height of knees dictates degree of effort used.
Stand upright with your arms at your side. Spring to legs astride position whilst at same time flinging arms out to abducted position. Jump back to starting position.
Use several benches locked into position to provide some height. Stand to one side of benches with hands on bench. Use a two footed jump to clear benches and land on other side.
Kneel down on your hands and knees. Lift one leg off the ground and extend then hyperextend, and return to start.
Use alternate legs in a high forward kicking action. Try to keep leg straight when kicking.
Imagine you are standing in the centre of a compass – North is to your front. You hop with both legs forward to the North position and then hop back to the centre, hop to the right and then back to the centre, hop backwards and back to the centre and finally hop to the left and back to the centre. Repeat this action rhythmically and continuously without stopping for the allotted time.
Stand with legs astride a bench. Jump up onto the bench and immediately jump back to astride position.
Start on your hands and knees on a mat. Abduct and return alternate legs, keeping knee bent.
Stand with your feet parallel and hip-width apart. Your arms should be bent at the elbows with your hands in front of your shoulders. Step forward with your right foot into a long-lunge position and lean your upper body forward approximately 45 degrees at the waist. Drop your hands on either side of your right knee as your right foot makes contact with the ground. Quickly extend your right knee and return your body to the original, full-standing position. Repeat with your left leg.
From the full standing position, step directly to your right with your right foot into a lateral-lunge position. Your upper body should face to the right and lean forward over your right leg at approximately a 45-degree angle. Again, drop your hands on either side of your right knee as your right foot makes contact with the ground. Your left foot should remain pointing straight ahead. Quickly extend your right knee and return your body to the original, full-standing position. Repeat with your left leg moving to the left.
Then, from the original standing position, step diagonally and to the rear with your right leg into a backward-lateral lunge position. Your upper body should face to the right rear (about “4-o’clock”) position, and it should lean forward over your right leg at about 45 degrees. Again, drop your hands on either side of your right knee as your right foot makes contact with the ground. Your left foot should remain pointing straight ahead. Quickly extend your right knee and return your body to the original position. Repeat with your left leg, moving it to the left-rear (“8-o’clock”) position.
Repeat the entire series of movements (forward right leg, forward left leg, right-side right leg, left-side left leg, back-and-right right leg, back-and-left left leg) the prescribed number of times. The 6-way lunge stretches and strengthens the hamstring muscles in all three key planes of motion (sagittal, frontal, and transverse). Strong and flexible hamstrings stabilize the knee during running and help provide the propulsive force required for powerful strides.
One Leg Squats with hops
Stand with your left foot forward and your right foot back, with your feet about one shin-length apart (your feet should be hip-width apart from side to side). Place the toes of your right foot on a step or block which is about six to eight inches high. Most of your body weight should be directed through the heel of your left, forward foot. Bend your left leg and lower your body until the left knee reaches an angle of about 90 degrees between the thigh and lower part of the leg. Hop upward with your left foot while maintaining contact with the step or block with your right foot. Upon landing, immediately descend into another squat and again hop upward while maintaining contact with the step or block with your right foot. Be sure to maintain upright posture with your upper body and hold your hands at your sides throughout the squatting and hopping movement.
Complete the prescribed total number of hops with your left leg before switching to the right. Note: make certain you perform these one-leg hops only on an aerobics floor, wooden gym floor, grass surface, soft dirt, rubberised track, or any other resilient surface which offers some “give”. Hopping repeatedly on concrete or asphalt may increase your risk of overuse injuries to the lower part of your leg. The one-leg squats with hops develop both coordination and muscular power, particularly in the muscles of the shin, calf, and foot. These muscles undergo significant strain during fast-paced running
Use a step or bench that is approximately mid-shin to knee height. Put your left foot on the step, with your right foot on the floor and your arms at your sides. Then push down with your left leg and drive your body upward rapidly, switching support (hopping) from left foot to right foot as your body reaches its maximal vertical height. With your right foot supporting your body, lower the left foot to the floor rapidly but under control. Repeat this action continuously, back and forth from foot to foot, without pausing at the top or bottom positions.
Squats to presses
Use two dumbbells, each weighing approximately 10% of your body weight (e.g., if you weigh 150 pounds, each dumbbell should be 15 pounds). Individuals with less strength training experience may start with dumbbells that weigh 5% of body weight, while stronger athletes can use dumbbells checking in at 20% of body weight. You may need to experiment a bit, using a weight that makes the exercise challenging but achievable. If dumbbells are unavailable, a barbell of comparable total weight can be utilised. To do the exercise, stand upright with your feet spaced about hip to shoulder width apart and your hands supporting the dumbbells in front of your shoulders. Squat down until your thighs form an angle of 90 degrees with your shins (a half-squat), while maintaining a reasonably upright posture with your torso and while keeping your hands in front of your shoulders. Then rise quickly from the squat position while pressing (pushing) the dumbbells overhead simultaneously. Both arms and legs should reach full extension at the same time (You will end up standing tall with legs straight and arms straight overhead). Then lower the dumbbells in a controlled fashion to the starting position. Repeat this three count movement smoothly and continuously.
You will need a bench or step six to eight inches in height. Stand with your left foot flat on the floor and your right foot behind you and elevated on the step. The distance between your feet should be approximately the length of your shin, and most of your weight should rest on the heel of your left foot. To do the exercise, bend your left knee and lower your body until the left knee makes an angle of 90 degrees between the thigh and lower leg. Return to the starting position by straightening your left leg, while maintaining an upright posture with your trunk. Repeat this action with the left leg for the specified amount of time, and then switch to the right leg.
Stand with your arms held at your sides, and then squat down, placing both hands in front of you on the floor. Extend both legs backward (hop backward), ending in a press up position and then return legs forward (hop forward), ending in a low-squat position with hands on the floor. Repeat this action rhythmically and continuously without stopping for the allotted time.
Stand with feet astride a bench, squat until your backside touches the bench, and then jump up onto the bench.
From a standing position take a long pace forward and allow trunk to descend by bending both knees. The knee of the forward leg should be vertically above the ankle. Keep back straight at all times. Return to starting position and repeat with other leg leading.
Lie on your side on the floor. Bend lower leg at the knee. Alternatively raise and lower top leg for half the duration of the set, then change sides.
Lie on your side on the floor. Keep upper leg bent at knee and place the foot of this leg on the floor in front of lower leg. Alternatively raise and lower bottom leg for half the duration of the set, then change sides.
Lie on back, knees slightly bent and arms folded. Sit up and twist your trunk so that your elbow touches the opposite knee. Return to start and repeat using alternate elbows for duration of set.
Run between two markers approx. 20m apart.
Single leg squat thrusts
Start in the front-support position with your hands and toes on the floor and trunk, hips, arms and with one leg forward and one back. Perform rapid exchange of leg positions.
Single leg squats
Stand on one leg. Hold other leg out in front of the body and gently lower body down as standing leg flexes.
Standing raise your body up onto your toes and then lower.
Stand with one leg forward and other back. Hold opposite arms forwards and back. Jump to change leg/arm positions.
From a standing position, rapidly bend the knees to approx right angles and then spring into the air. Land and immediately repeat.
From a front support position, thrust legs forwards to under chest, and then quickly return to front support.
From a standing position, perform repeated squats by bending the knees to a right angle and then straightening the legs.
Stand with one leg on floor and the other on the edge of a bench. Jump and exchange leg positions.
From a standing start, jump into the air and abduct and adduct both legs and arms before landing back in a standing position.
Hold a semi squat position (knees at approx. 45 degrees).
Step up with leg raise
Alternate leg step up onto and off a bench, but with the addition of a full flexion of the knee of the trailing leg following the step up.
Step up and off a bench.
Step up onto and off a bench, from the side using alternative legs.
Stand with your arms held at your sides, and then squat down, placing both hands in front of you on the floor. Extend both legs backward (hop backward), ending in a press up position and then return legs forward (hop forward), ending in a low-squat position with hands on the floor. Finally, jump into the air and return to a standing position. Repeat this action rhythmically and continuously without stopping for the allotted time.
Assume the press up position with the arms extended and bring one leg towards the chest placing the ball of the foot on the ground. From this start position, the exercise commences by swapping positions of the feet. Repeat this action rhythmically and continuously without stopping for the allotted time.
Support your body weight on your hands and feet with back towards ground. Kick out using alternate legs.
Standing, keeping the back straight lift one leg up and bring down the opposite elbow to touch the knee.
Lie on you front on the floor with arms extended above your head. Raise one leg and opposite arm off floor and return.
Source : http://www.brianmac.co.uk/exercise.htm