OWN YOUR WORKOUT
Download our FREE app!
Download_app_store_ios   Download_google_play_android_172x51


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



Related Workouts

  • Full Body Killer
    Full Body Killer
    38 minutes, Intense
  • Wolverine ( Shoulder traps, Bicep & Abs)
    Wolverine ( Shoulder traps, Bicep & Abs)
    27 mins 45 secs, Intense
  • Half-Time Full-Body
    Half-Time Full-Body
    30 minutes, Moderate
  • Aaron's Death-a-thon
    Aaron's Death-a-thon
    31 minutes, Intense
  • Kevin's Daily Workout
    Kevin's Daily Workout
    31 mins 30 secs, Intense
  • Havin' a Ball!
    Havin' a Ball!
    26 minutes, Moderate

To do this workout, please create an account or log in.



You Might Also Like

Scientific 7-Minute Workout

Scientific 7-Minute Workout

Intense Ic_time_32x32 7 mins  
Full Body   Ic_workout_dumbbell_32x32 Wall, Box or Step, Bench
Body Circuit Session

Body Circuit Session

Moderate Ic_time_32x32 21 mins  
Full Body   Ic_workout_dumbbell_32x32 Dumbbell
Booty Bootcamp

Booty Bootcamp

Intense Ic_time_32x32 24 mins  
Lower Body   Ic_workout_dumbbell_32x32 Chair
Bodyweight HIIT

Bodyweight HIIT

Intense Ic_time_32x32 8 mins  
Full Body  
Ab Crusher

Ab Crusher

Moderate Ic_time_32x32 10 mins  
Core  
Cordio

Cordio

Moderate Ic_time_32x32 20 mins  
Core  

Workout Categories