Cross Training A CORE WORKOUT

A simple routine for time-pressed runners.

By Dimity McDowell
PUBLISHED 07/07/2008 Three times a week I was supposed to do this 15-minute regimen, designed by Ivana Bisaro of Carmichael Training Systems. I usually got to it twice, but I felt rock solid by October. Start with two sets of 15 reps; add more sets when strength and time permit.



Squats With a Stability Ball
Rest a ball between your back and a wall; squat until your knees are bent 90 degrees.






Push-Ups With Ball
Rest your knees, shins, or toes on a ball.






Lunges
Do them either regular or rest your back leg on a ball and just bend and straighten front knee. Great for balance.






Plank
Elbows under shoulders, abs tight, rest on toes, hold as long as possible. (I topped out at two sets of 1:45 holds.)






Triceps Dips
Rest your palms, fingers forward, on a table or chair, your heels on the ground, and bend your elbows until they're bent 90 degrees.






Sit-Ups on the Ball
The classic: feet flat on the floor, neck relaxed, abs the primary muscles working.






Back Extensions
Rest your torso on the ball and put toes on floor. Hands behind your neck, lean forward, then straighten your back.






Oblique Twists on Ball
Lift up and twist your right shoulder toward your left knee, then lower; repeat on other side.