15 minute workout for runners

Goblet squat- Workouts for women – We Heart Living

Goblet squat

Hold a dumbbell or kettle bell with both hands close to your chest. Stand with your feet slightly wider than shoulder-width apart with toes pointed slightly outward. Start to lower your body as if you are sitting down by pushing your hips back, bending your knees and pushing your body weight into your heels. Pause, then lift back up in a controlled movement to the starting position. Keep a neutral spine at all times and never let your knees go over your toes; keep your head and chest high.