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Description

This workout is for building strength so your legs can push harder when running up those hills and finishing your runs stronger. You need a pair of moderate and heavy weighted dumbbells and a box, chair, or bench to complete this full body workout. Be the best 'strong runner' you can be!


Exercises

Set 1: 1 round
Prisoner Squats
Prisoner Squats
40 seconds
Inchworms
Inchworms
40 seconds
Walking Lunges
Walking Lunges
40 seconds
Alternating Side Planks
Alternating Side Planks
40 seconds
Right Side Lunges to Leg Balance
Right Side Lunges to Leg Balance
40 seconds
Left Side Lunges to Leg Balance
Left Side Lunges to Leg Balance
40 seconds
Rest
Rest
20 seconds

Set 2: 3 rounds
Dumbbell Squats
Weights: Heavy
Dumbbell Squats
8 reps
Dumbbell Renegade Rows
Weights: Heavy
Dumbbell Renegade Rows
8 reps
Rest
Rest
20 seconds
Right Bulgarian Split Squats with Dumbbells
Weights: Moderate
Right Bulgarian Split Squats with Dumbbells
10 reps
Transition
Transition
10 seconds
Left Bulgarian Split Squats with Dumbbells
Weights: Moderate
Left Bulgarian Split Squats with Dumbbells
10 reps
Rest
Rest
20 seconds
Dumbbell Push Press
Weights: Heavy
Dumbbell Push Press
8 reps
Rest
Rest
20 seconds
Lateral Lunge with Tricep Extension
Weights: Moderate
Lateral Lunge with Tricep Extension
10 reps
Rest
Rest
20 seconds
Dumbbell Front Raises
Weights: Moderate
Dumbbell Front Raises
10 reps
Dumbbell Lateral Shoulder Raises
Weights: Moderate
Dumbbell Lateral Shoulder Raises
10 reps
Dumbbell Rear Lateral Raises
Weights: Moderate
Dumbbell Rear Lateral Raises
10 reps
Rest
Rest
20 seconds

Set 3: 3 rounds
Cross Body Crunches
Cross Body Crunches
30 seconds
Hollow Body Holds
Hollow Body Holds
20 seconds
Rest
Rest
20 seconds
Ankle Grabbers
Ankle Grabbers
30 seconds
Hollow Body Holds
Hollow Body Holds
20 seconds


Appears In



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