12-Minute Total-Body Workout For Runners
By Pete Muir
published This session focusses on your core, glutes and hip flexors, which provide power and stability when running

Your core is the connection between your lower and upper body, and almost every sport demands a strong midsection to allow for powerful all-body movements. Once you get good at this circuit, you will find that your performance in all physical activities improves as a result (a hard set of abs is just a pleasant side-effect).
How To Do This Workout
- Perform each exercise in order, taking no rest between exercises.
- Do either the number of reps stated, or as many reps as you can in the time stated.
- Once you have completed one full circuit, rest for one minute before starting over again.
- Do two circuits in total.
- For the majority of exercises, take up to three seconds for each rep – slow is good for core training.
- For planks and bridges, aim to keep your body in a straight line – don’t overextend your lower back.
12-Minute Total-Body Workout For Runners
1 Inchworm
Time 30sec
- Start in a press-up position with your body straight and your hands beneath your shoulders.
- Walk your feet forward, taking small steps until your body forms an inverted 'V' shape.
- From the 'V' position, walk your hands forward until you return to the press-up position.
- Repeat the movement pattern so that you move forwards slowly across the room.
- Keep your back flat and core braced throughout.
2 Bicycle crunch
Time 30sec
- Lie on the mat and touch your fingers to your temples.
- Hold your feet off the floor.
- Bring one knee back towards your chest and, at the same time, lift the opposite shoulder off the floor and twist your torso so your elbow almost touches your knee.
- Twist back and forth, pumping your legs and almost touching your elbows to your knees.
- Use your abs to control the motion.
3 One-leg offset touch
Reps 10 each leg
- Stand on one leg, with your back upright and toe pointing forward.
- Lean forward slowly at the hips, keeping your back straight.
- Bend your knee slightly to maintain balance.
- Touch the floor to the outside of your foot and return to the start.
4 Dorsal raise with shoulder rotation
Reps 10 reps
- Lie face-down on a mat with your arms out to the sides, palms facing down.
- Lift your shoulders off the mat.
- At the same time, twist your palms so your thumbs point to the ceiling, and squeeze your shoulders together.
- Hold for a second before lowering.
5 Side plank
Reps 10 each side
- Lie on your side with your elbow beneath your shoulder.
- Raise your hips until your body forms a straight line from head to heels.
- Hold the position for two to three seconds before lowering.
6 Plank
Time 1min
- Get into a press-up position, then lower down until your elbows and toes are the only parts of your body touching the floor.
- Keep your body in a straight line from head to heel.
- Keep your feet less than shoulder-width apart.
- Brace your abs throughout the move.
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Former Editor Of Men’s Fitness UK
Pete Muir worked for Men’s Fitness UK, which predated, and then shared a website with, Coach. Pete is now editor of Cyclist magazine.