Gratis Intense Workout

Strong Runner

Intens Duration 28 minuten

Doelgebieden: Full Body

Uitrusting: Dumbbells, Box / Step

Tags

Thuisgym Workouts Volledige Lichaam Workouts Dumbbell Workouts Box of Step Workouts

Beschrijving

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 ronde

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 seconden

40 seconden

Step your feet together, back to a standing position. Keep your body upright while alternating legs.

40 seconden

Hold briefly, then return in a controlled manner to plank.

Alternating Side Planks

40 seconden

Right Side Lunges to Leg Balance

Right Side Lunges to Leg Balance

40 seconden

Left Side Lunges to Leg Balance

Left Side Lunges to Leg Balance

40 seconden

20 seconden

Set 2: 3 rondes

Keep your chin up, shoulders down, and back straight as you perform the squat.

Gewichten: Zwaar

Dumbbell Squats

8 herhalingen

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.

Gewichten: Zwaar

Dumbbell Renegade Rows

8 herhalingen

20 seconden

Right Bulgarian Split Squats with Dumbbells

Gewichten: Gemiddeld

Right Bulgarian Split Squats with Dumbbells

10 herhalingen

10 seconden

Left Bulgarian Split Squats with Dumbbells

Gewichten: Gemiddeld

Left Bulgarian Split Squats with Dumbbells

10 herhalingen

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.

20 seconden

As you push up with your legs, straighten your arms overhead and press the weights straight over your shoulders.

Gewichten: Zwaar

Dumbbell Push Press

8 herhalingen

20 seconden

Lateral Lunge with Tricep Extension

Gewichten: Gemiddeld

Lateral Lunge with Tricep Extension

10 herhalingen

20 seconden

Dumbbell Front Raises

Gewichten: Gemiddeld

Dumbbell Front Raises

10 herhalingen

Lower the dumbbells back down and repeat.

Gewichten: Gemiddeld

Dumbbell Lateral Shoulder Raises

10 herhalingen

Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.

Gewichten: Gemiddeld

Dumbbell Rear Lateral Raises

10 herhalingen

20 seconden

Set 3: 3 rondes

Slowly lower down from each crunch and return to the starting position.

Cross Body Crunches

30 seconden

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 seconden

If you're not feeling enough stretch, walk your heels closer toward your body.

20 seconden

30 seconden

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 seconden

Verschijnt In

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Quickdraw Adjustable Dumbbells

Topkeuze voor deze Workout

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

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Doe deze workout in Workout Trainer

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Training loggen

Aanbevolen Uitrusting

Doe deze workout met de beste trainingsapparatuur. We raden aan om een bluetooth borstband hartslagmonitor of een smartwatch te gebruiken voor meer trainingsoptimalisatie & prestatietracking.

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Trainingscategorieën

Uitgelicht

Gewichtsverlies

Buikspieren & Core

Lichaamsgewicht

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Door de Gemeenschap Gemaakt

Gewichtheffen

HIIT

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Toning

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