About this workout: These total-body programs are designed to help you build balance and stability as a runner at home/anywhere with weights. There are two tracks to follow for beginner, intermediate, and advanced levels.
Duration: 4 weeks
Schedule: 2x/week. Sessions can be performed before or after a run
Equipment needed:
- Dumbbells or other weighted objects (canned goods, water bottles, heavy textbooks, jugs filled with liquid)
- Exercise mat or towel for floor exercises (optional)
Session details:
- Reps: 12-20 per exercise (5-8 for jumping exercises)
- Sets: 1-3
- Progression: You can perform the workout as a circuit (performing only one set, then moving on to the next exercise) or complete all sets before moving on to the next exercise
- Rest: We recommend resting for 30 seconds between each exercise, or for however long you need
- Modifications: Click on the "notes" icon for each exercise for modifications to make the exercise easier or more difficult. You can also email us at support@heldie.co for more ideas