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Runner's Total Body at home workout program
AUTOPLAYAUDIO TIP
Sport
Advanced
Body
Plan Details
The Runner's Total Body at home workout program routine by Fit_Dad is a 14 day workout plan. It is an advanced level plan to achieve sport fitness goals.
By 3h Marathoner and Sepak Takraw Canada player, Caelan Reilly. This uses dumbbells, Bowflex or cable machine, and a bench (or medicine ball) for weights, and elliptical or running for cardio. ** Equipment List - Dumbbells - Bench or exercise ball - Mats or padded surface - Elliptical machine
Routine detail
Day 1
shoulders, arms, chest, abs
Est. 68 min
11 exercises
pike push up
2 Sets x 8 Reps
Dumbbell Seated Shoulder Press
2 Sets x 8 Reps
Elevated Push-Up
2 Sets x 8 Reps
Dumbbell Seated Arnold Press
2 Sets x 8 Reps
Tricep Push-Up
2 Sets x 8 Reps
Dumbbell Seated Bicep Curl
2 Sets x 8 Reps
Single-Leg Bench Dip
2 Sets x 8 Reps
Dumbbell Hammer Curl
2 Sets x 8 Reps
Air Bike
2 Sets x 20 Reps
V-Up
2 Sets x 8 Reps
Running
1 Set
Day 2
90 min medium run
Est. 91 min
1 exercise
Running
1 Set
Day 3
chest, back, abs
Est. 67 min
9 exercises
Elevated Push-Up
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Dumbbell Deep Push-Up
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Push-Up (Close Hand)
3 Sets x 8 Reps
Superman
3 Sets
Push-Up (Wide Hand)
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Running
1 Set
Day 4
Hard Run Fartleks - choose one
Est. 90 min
1 exercise
Running
1 Set
Day 5
Legs and abs
Est. 68 min
11 exercises
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Jump Squat
3 Sets x 8 Reps
Bulgarian Split Squat
2 Sets x 12 Reps
Dumbbell Lunge
2 Sets x 12 Reps
Dumbbell Reverse Lunge
2 Sets x 8 Reps
Bodyweight Side Lunge
2 Sets x 12 Reps
Split Jump
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Tuck Crunch
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Jump Rope
1 Set
Day 6
easy run/abs day
Est. 92 min
12 exercises
Crunch
2 Sets x 12 Reps
Plank
2 Sets
Jackknife Sit-Up
2 Sets x 12 Reps
Forearm Plank with Hip Abduction
2 Sets x 8 Reps
Scissor Kick
2 Sets x 20 Reps
Push-Up to Side Plank
2 Sets x 8 Reps
Side Jacknife
2 Sets x 8 Reps
Push-Up to Side Plank
2 Sets x 8 Reps
Side Jacknife
2 Sets x 8 Reps
Hundreds
2 Sets x 8 Reps
Air Bike
2 Sets x 8 Reps
Running
1 Set
Day 7
easy long run day - choose one
Est. 135 min
1 exercise
Running
1 Set
Day 8
shoulders, arms, abs
Est. 76 min
11 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Bent-Over Tricep Extension
3 Sets x 8 Reps
Dumbbell Reverse Bicep Curl
2 Sets x 8 Reps
Dumbbell Preacher Curl (Stability Ball)
2 Sets x 8 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
Dumbbell Front Raise
2 Sets x 10 Reps
Tricep Push-Up
3 Sets x 8 Reps
Air Bike
2 Sets x 20 Reps
Jackknife Sit-Up
2 Sets x 20 Reps
Running
1 Set
Day 9
medium run w/hills or leg day
Est. 92 min
1 exercise
Running
1 Set
Day 10
chest, back, abs
Est. 64 min
8 exercises
Elevated Push-Up
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Dumbbell Deep Push-Up
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Push-Up (Close Hand)
3 Sets x 8 Reps
Push-Up (Wide Hand)
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Running
1 Set
Day 11
2:1 Hard to Easy Intervals
Est. 91 min
1 exercise
Running
1 Set
Day 12
Legs and abs
Est. 63 min
10 exercises
Dumbbell Jump Squat
3 Sets x 8 Reps
Bulgarian Split Squat
2 Sets x 12 Reps
Dumbbell Lunge
2 Sets x 12 Reps
Dumbbell Reverse Lunge
2 Sets x 8 Reps
Bodyweight Side Lunge
2 Sets x 12 Reps
Split Jump
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Tuck Crunch
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Jump Rope
1 Set
Day 13
easy run/abs day
Est. 91 min
12 exercises
Crunch
2 Sets x 12 Reps
Plank
2 Sets
Jackknife Sit-Up
2 Sets x 12 Reps
Forearm Plank with Hip Abduction
2 Sets x 8 Reps
Scissor Kick
2 Sets x 8 Reps
Push-Up to Side Plank
2 Sets x 8 Reps
Side Jacknife
2 Sets x 8 Reps
Push-Up to Side Plank
2 Sets x 8 Reps
Side Jacknife
2 Sets x 8 Reps
Hundreds
2 Sets x 8 Reps
Air Bike
2 Sets x 8 Reps
Running
1 Set
Day 14
easy long run day
Est. 135 min
1 exercise
Running
1 Set
