This Simple 6-Move Dumbbell Strength Circuit Will Make You A Better Runner

Why it rocks: This starting move incorporates your upper and lower body, so it’s an awesome way to start your strength workout since you’ll be activating your entire body from the beginning, says Stonehouse. It’s also a great move for runners because taking the weight overhead hones your balance and stability skills, which are critical for running efficiency, form. And of course, that will make injuries less likely, he explains.

How to:

1. Stand with your feet just wider than hip-distance apart and hold dumbbells in each hand, or rack two kettlebells (shown), with arms bent and elbows narrow.
2. Bend your knees and shift your hips back to lower into a squat. Remember to always keep your weight in your heels.
3. In one motion, drive through heels to stand up and press both weights overhead, stopping when arms are straight.
4. Reverse the motion to return to start. That's 1 rep. Do 12.

Why it rocks: “Whether people realize it or not, runners spend the entire running workout on one leg, so lunging will strengthen each leg independently and improve your single-leg balance,” Stonehouse says. Plus, the rotational demand in this movement will help strengthen the core, which is necessary for supporting your hips, pelvis, and lower back while you run.

How to:

1. Stand with your feet about hip-width apart, shoulder blades back, core engaged, and arms straight in front of you. You can hold a weight or medicine ball if you are more advanced (shown).
2. Step your right foot out into a lunge position, bending both knees to 90-degrees, and rotating your arms and torso over your front leg.
3. Rotate back to neutral and stand up to the starting position. That’s 1 rep. Do 12 reps on each side.

Why it rocks: Since this move starts in a plank position, you’re automatically firing up your core, says Stonehouse. From there, the renegade row portion of this movement will strengthen the upper back, which can improve your posture and ultimately your running form, he explains.

How to:

1. Place two dumbbells on the floor shoulder width apart and assume a plank position with your feet wider than shoulder-distance apart.
2. Grasp the dumbbells so your hands are elevated off the floor, maintaining a neutral wrist position. Drive your right arm through the dumbbell into the floor, stiffen your entire body, and row the left dumbbell up and to the side of your rib cage—your elbow should be pointed up and back.
3. Keep your body stable as you slowly lower the dumbbell back to the floor. That’s 1 rep. Do 12 reps on each side.

Why it rocks: “This exercise is dynamic because you’re engaging your core and posterior chain with the hip bridge,” says Stonehouse. If you choose to add a chest fly (not shown), and integrate the chest and shoulders as a result, you get a total-body burner.

How to:

1. Lie on your back with your feet flat on the floor about shoulder-width apart, knees bent, and light to medium weight dumbbells resting on the thighs. Engage your core, then push through your heels as you scoop your hips up toward the ceiling, squeezing your hamstrings and glutes.
2. Optional chest fly: Raise your dumbbells above your chest while maintaining the glute bridge position. Keep your elbows soft, and open your arms wide as you lower the weights until your elbows almost touch the floor.
3. Then, squeeze your chest as you bring your arms and the weights back up above your chest to the starting position. That’s 1 rep. Do 12.

Why it rocks: If you haven’t already caught on, a strong core is critical for runners and this move is guaranteed to torch your abs, says Stonehouse. Plus, if you add weight with a dumbbell while you "crunch," the move will target your obliques, which are important for staying strong in your running form, he adds.

How to:

1. Stand upright with your feet about shoulder-width apart, for an added strength move, you can hold a dumbbell in your right hand. This is your starting position.
2. If you're not incorporating a dumbbell, place your hands behind your head and pull your left elbow to your right knee, engaging your core in a standing crunch.
3. If you're adding in a dumbbell, place your left hand behind your ear and lower the dumbbell down your right leg as you draw your ribs toward the right hip.
4. Engage your core and straighten your torso back to the starting position. That’s 1 rep. Do 12 reps on each side.

Why it rocks: This move is *chef's kiss* for building strength in your entire posterior chain including your hamstrings, glutes, and lower back, Stonehouse notes. You can also expect some core activation since your abdominals and obliques will fire with each rep.

How to:

1. Start with your feet shoulder-width apart standing up straight. Either hold a pair of dumbbells in each hand and rack them at the base of your neck, or use one dumbbell and rack it at the nape of your neck. The two dumbbells should rest on your shoulder blades, while the single dumbbell would rest on your traps.
2. Maintaining a soft bend in your knees, engage your glutes and hamstrings, and hinge at your hips. Keep a flat back the entire time and lower down so your chest is parallel with the ground.
3. Drive your feet firmly into the floor, brace your core, and reverse the movement, pushing your hips forward as you stand tall. That’s 1 rep. Do 12.