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Runner Strength
Sport
Beginner
Dumbbell
Plan Details
The Runner Strength routine by PapabearNo1 is a 8 day workout plan. It is a beginner level plan to achieve sport fitness goals.
Full body workouts incorporating gym and body weight exercises to build stability and strength to compliment trail running or mountain running.
Routine detail
Any
7 7 7
Est. 50 min
7 exercises
Box Jump
7 Sets x 7 Reps
Dumbbell One-Arm Tricep Extension
7 Sets x 7 Reps
Dumbbell Alternating Hammer Curl
7 Sets x 7 Reps
Barbell Push Press
7 Sets x 7 Reps
Dumbbell Bent-Over Row (Palms in)
7 Sets x 7 Reps
Barbell Bulgarian Split Squat
7 Sets x 7 Reps
Burpees
7 Sets x 7 Reps
Any
Performance 8
Est. 66 min
11 exercises
Med Ball Twist
4 Sets x 20 Reps
Side Plank
2 Sets x 10 Reps
Long Arm Band Squat
2 Sets x 20 Reps
Donkey Toes
2 Sets x 20 Reps
TRX Row
2 Sets x 10 Reps
Landmine Single Leg Deadlift
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Kettlebell One-Arm Swing
3 Sets x 12 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Archer Press Bridge
2 Sets x 10 Reps
Waiter Carry
2 Sets x 20 Reps
Any
Strength C
Est. 77 min
10 exercises
Barbell Deadlift
5 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Seated Alternating Arnold Press
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Abdominal Pendulum
3 Sets x 10 Reps
Lateral & Front Raise
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Any
Strength B
Est. 69 min
11 exercises
Sled Push & Pull
5 Sets x 2 Reps
Clap Push-Up
3 Sets x 10 Reps
Box Jump with Single-Leg Stabilization
3 Sets x 10 Reps
Medicine Ball Overhead Slam
3 Sets x 10 Reps
Bird Dog
3 Sets x 10 Reps
Medicine Ball Chest Pass
3 Sets x 10 Reps
Farmer Walk with Dumbbells
3 Sets x 10 Reps
Forearm Plank with Hip Abduction
3 Sets x 10 Reps
Box Jump
3 Sets x 10 Reps
Kettlebell Rotation
3 Sets x 10 Reps
Battle Rope
3 Sets
Any
Weighted Vest
Est. 30 min
10 exercises
Bulgarian Split Squat WV
3 Sets x 8 Reps
Pull Up WV
3 Sets x 6 Reps
Push Up WV
3 Sets x 6 Reps
Weighted Pistol Squat
3 Sets x 5 Reps
Weighted Abs Walkout
3 Sets x 5 Reps
Weighted Step Ups
3 Sets x 5 Reps
Weighted Burpees
3 Sets x 5 Reps
Plyo Skater
3 Sets x 5 Reps
Weighted Prisoner Squat & Hold
3 Sets x 5 Reps
Weighted Mountain Climber
3 Sets x 10 Reps
Any
Strength A
Est. 73 min
10 exercises
Dumbbell Lunge
3 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Kettlebell Goblet Squat
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Barbell Seated Tricep Extension
3 Sets x 10 Reps
Dumbbell Seated Single-Leg Calf Raise
3 Sets x 15 Reps
Forearm Plank with Hip Abduction
3 Sets x 10 Reps
Weight Plate Rotation
3 Sets x 10 Reps
Any
Performance 9
Est. 51 min
10 exercises
Long Arm Band Squat
1 Set x 20 Reps
Thread the Needle
1 Set x 20 Reps
Hang Twist
2 Sets x 20 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Split Jump
2 Sets x 10 Reps
Kettlebell One-Arm Swing
3 Sets x 8 Reps
Archer Press Bridge
2 Sets x 8 Reps
Single Leg Shoulder Press
2 Sets x 8 Reps
Farmer Walk with Dumbbells
3 Sets x 10 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Any
Performance 7
Est. 70 min
15 exercises
Med Ball Mobility
1 Set
Banded Arm Circles
1 Set x 20 Reps
Band Pull Aparts
1 Set x 20 Reps
Overhead Carry
1 Set
Bear Walk
1 Set
Chair of Death Squat
1 Set x 25 Reps
Single Leg Deadlift with Dowel
1 Set x 20 Reps
Kettlebell Front Squat
1 Set x 20 Reps
Landmine Single Leg Deadlift
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 10 Reps
Kettlebell One-Arm Swing
3 Sets x 12 Reps
Push-Up
3 Sets x 10 Reps
Farmer Walk with Dumbbells
4 Sets x 10 Reps
Foot Screws
1 Set x 30 Reps
Greatest Stretch
1 Set x 10 Reps
