Try Gwen Jorgensen’s 15-Minute Exercise Ball Workout on Your Next Strength Day

 

Try Gwen Jorgensen’s 15-Minute Exercise Ball Workout on Your Next Strength Day

As runners, we prefer to be out there running. But we know, by now, that strength training is important for improving performance and preventing injury, so we make the time. Still, run-of-the-mill sit-ups, planks, push-ups, and squats can get a bit boring after a while.

But that’s where an exercise ball (sometimes called a physio ball or Swiss ball) comes in. You can replicate many of your go-to exercises with this piece of equipment to increase the challenge, meaning you’ll get even more out of the workout in the same amount of time.

That’s part of how Gwen Jorgensen stays at the top of her game. Jorgensen won gold in the triathlon at the 2016 Olympics and, soon after, decided to transitioning to running. In that time, she made her marathon debut in Chicago in 2016, joined the Bowerman Track Club in 2017, won the 2018 Stanford Invitational 10,000 meters, finished seventh in the 10,000 meters at the 2018 USATF Outdoor Championships, and ran the Chicago Marathon again in 2018. She’s hoping to make the 2021 Olympic Track team in the 10,000 meters.

In order to run her best, Jorgensen makes strength-training a priority and mixes things up by using an exercise ball.

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In the YouTube video above, Jorgensen demonstrates a 15-minute exercise ball workout that you can do on any cross-training day you have scheduled, so you can run faster and stronger.

Wall-Side Glute Activation

High Plank

Side-to-Side Plank

Forearm Plank With Knee Touch

Russian Twist

Reach-Up

Jackknife With Bent Knees

Glute Bridge

Hamstring Curl

Single-Leg Hamstring Curl

Abductor Leg Lift

Side-to-Side Leg Rock

Leg Lift Hold

Core Hyperextension

Leg Hyperextension

Arms Straight Out Hold

Arms Straight Out Hold With Thumbs Rotated Down

Scarecrow

Windshield Wiper

Shoulder Press

Scarecrow to Press

Frontside Windshield Wiper

Palm Pulse (Down, In, Out)

Danielle Zickl Associate Health & Fitness Editor Danielle specializes in interpreting and reporting the latest health research and also writes and edits in-depth service pieces about fitness, training, and nutrition.

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