Strong Runner
Intense   Ic_time_32x32 27:47    Target_32x32 Lower Body    Ic_workout_dumbbell_32x32 Dumbbell, Box or Step
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!

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Exercises

1 round of:
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

3 rounds of:
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

3 rounds of:
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

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