Time_32x32 27:47    Intensity_intense_32x32 Intense    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!

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

Appears In


Workout_trainer_icon Workout_trainer_logo_184x72

Skimble_workout_trainer_exercise_pushup_68x134 Skimble_workout_trainer_exercise_situp_198x134

Download_app_store_ios Download_google_play_android_172x51

Do this workout in Workout Trainer on your iOS & Android devices.


Share

share link: 

Similar Workouts

Aaron's Death-a-thon

Aaron's Death-a-thon

Time 31:00   Intensity_intense_16x16 Intense
(835apparel.com)Abdominal Strength & Core Conditioning

(835apparel.com)Abdominal Strength & Core Conditioning

Time 29:00   Intensity_intense_16x16 Intense
Target_32x32 Legs   Ic_workout_dumbbell_32x32 Dumbbell, Kettlebell
Morning Essentials

Morning Essentials

Time 30:00   Intensity_intense_16x16 Intense
Full Body Killer

Full Body Killer

Time 38:00   Intensity_intense_16x16 Intense
Sore Core

Sore Core

Time 30:00   Intensity_intense_16x16 Intense
Target_32x32 Core   Ic_workout_dumbbell_32x32 Exercise Ball