This workout is perfect for you if you want to strengthen your core and knees, prevent injury and run faster.
You might also like this workout ► https://youtu.be/9wxG7behgeo
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Details for this workout ▼
○ Muscles worked: Full Body (legs & core focus)
○ Time: 35 Min. (Warm-Up and Cool-Down included)
○ Equipment: Two Dumbbells (for reference, I used 2x 5kg)
55 sec on | 10 sec off | 1 round
Warm-Up
• Downward Dog Foot Pedal
• Lunge Side Reach to Knee Lift
• Single Leg Standing Weight Pass
30 sec on | 10 sec off | 2 rounds
Superset 1
• Single Leg Deadlift with Knee Lift
• Weighted Side Plank with Rotation
Superset 2
• Explosive Step Up
• Dead Bug
Superset 3
• Goblet Squat + Calf Raise
• Elevated Bent Knee Side Plank
Superset 4
• Skater Jumps
• Side Plank Knee to Elbow
30 sec on | 5 sec off | 1 round
Single Leg Drop Set
• Bulgarian two Dumbbells
• Bulgarian one Dumbell
• Bulgarian Bodyweight
45 sec on | 10 sec off | 2 rounds
Core Finisher
• Runners Crunch
• Mountain Climber
45 sec on | 10 sec off | 2 rounds
Cool-Down
• Deep Lunge Hip Circles
• Foot Stretch Knees to Floor
• Shin Stretch
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Disclaimer
Before starting this workout, consult with your healthcare provider, especially if you have pre-existing health conditions. This workout is designed for individuals with a general level of fitness; adjust intensity based on your fitness level. Pay attention to your body’s response during the workout; stop immediately if you experience pain, dizziness, or discomfort and consult a healthcare professional. Participation is voluntary and at your own risk; the creator is not liable for any injuries resulting from the exercises. The information in this video is for general educational purposes and not a substitute for professional medical advice; seek guidance from your physician for any health concerns.
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