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Free Intense Workout

Strong Runner

Intense   28 minutes

Target Areas: Full Body

Equipment: Dumbbells, Box / Step

Strong Runner
Tags
Home Gym Workouts Full Body Workouts Dumbbell Workouts Box / Step Workouts
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
Squat down as if you were sitting in a chair. Keep your heels grounded and chest open with your elbows out. Remember to contract your ab muscles as you squat down. Press your hips forward when you stand up to activate your hamstrings.
Prisoner Squats
40 seconds
Inchworms
Inchworms
40 seconds
Step your feet together, back to a standing position. Keep your body upright while alternating legs.
Walking Lunges
40 seconds
Hold briefly, then return in a controlled manner to plank.
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
Keep your chin up, shoulders down, and back straight as you perform the squat.
Weights: Heavy
Dumbbell Squats
8 reps
Row your right arm and the dumbbell close to your right side then lower the dumbbell back to the floor. Engage your core to keep your body still.
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
Stand with your feet hip-width apart, holding a pair of dumbbells with your arms bent and palms facing each other. Raise your elbows so they are positioned above your bellow button.
Rest
20 seconds
As you push up with your legs, straighten your arms overhead and press the weights straight over your shoulders.
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
Lower the dumbbells back down and repeat.
Weights: Moderate
Dumbbell Lateral Shoulder Raises
10 reps
Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.
Weights: Moderate
Dumbbell Rear Lateral Raises
10 reps
Rest
Rest
20 seconds

Set 3: 3 rounds
Slowly lower down from each crunch and return to the starting position.
Cross Body Crunches
30 seconds
With your limbs straight, contract your abs and crunch up until your shoulder blades and legs are lifted off the ground. Hold for several counts before lowering and repeating.
Hollow Body Holds
20 seconds
If you're not feeling enough stretch, walk your heels closer toward your body.
Rest
20 seconds
Ankle Grabbers
Ankle Grabbers
30 seconds
With your limbs straight, contract your abs and crunch up until your shoulder blades and legs are lifted off the ground. Hold for several counts before lowering and repeating.
Hollow Body Holds
20 seconds

Appears In

butt & legs
Butt & Legs
running
Running

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

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Workout Categories

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

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