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Runners Strength and Endurance
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General
Beginner
Machine strength
Plan Details
The Runners Strength and Endurance routine by MikeD57yrold is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Monday
Est. 77 min
16 exercises
Foam Roller
1 Set
Dynamic Stretching
1 Set
Stability Ball Cobra
3 Sets x 10 Reps
Stability Ball Plank
3 Sets
Power Up
3 Sets
Jump Down
3 Sets
Side Shuffle
3 Sets
Smith Machine Squat
2 Sets x 8 Reps
Jump Squat
2 Sets x 20 Reps
Smith Machine Reverse Calf Raise
2 Sets x 8 Reps
Donkey Calf Raise
2 Sets x 20 Reps
Barbell Romanian Deadlift
2 Sets x 8 Reps
TRX Hamstring Curl
2 Sets
Pull-Up
2 Sets x 12 Reps
Dumbbell Prone Incline Shrug
2 Sets x 12 Reps
Incline Treadmill
1 Set
Tue
Tuesday
Est. 72 min
16 exercises
Foam Roller
1 Set
Dynamic Stretching
1 Set
Stability Ball Crunch
2 Sets x 20 Reps
Side Plank
2 Sets x 8 Reps
Overhead Farmers Carry
4 Sets x 20 Reps
Toe Taps
3 Sets
Ice Speed Skater
3 Sets x 20 Reps
Smith Machine Bench Press
2 Sets x 8 Reps
Stability Ball Push-Up
2 Sets x 12 Reps
Machine Seated Row
2 Sets x 8 Reps
Cable One Arm Row
2 Sets x 10 Reps
Barbell Shoulder Press
2 Sets x 8 Reps
Kettlebell Alternating Shoulder Press
2 Sets x 10 Reps
Dumbbell Zottman Curl
2 Sets x 12 Reps
Dumbbell Tricep Extension
2 Sets x 12 Reps
Elliptical Arms Only
1 Set
Thu
Thursday
Est. 75 min
18 exercises
Foam Roller
1 Set
Dynamic Stretching
1 Set
Cable Kneeling Crunch (Rope)
2 Sets x 10 Reps
Cable Wood Chop
2 Sets x 10 Reps
Pallof Press
2 Sets x 10 Reps
Lunge Jump
2 Sets x 10 Reps
Balance Butt Kick
2 Sets x 20 Reps
Calf Walk
2 Sets x 20 Reps
Figure 8's
4 Sets x 8 Reps
Machine Leg Extension
2 Sets x 8 Reps
Bodyweight Rear Lunge
2 Sets x 10 Reps
Machine Seated Leg Curl
2 Sets x 8 Reps
Bodyweight Side Lunge
2 Sets x 10 Reps
Calf Press On Leg Press
2 Sets x 8 Reps
Dorsiflexion
2 Sets x 10 Reps
Bench Hip Thrust
2 Sets x 8 Reps
Glute Kickback (Kneeling)
2 Sets x 8 Reps
Stationary Bike
1 Set
Fri
Friday
Est. 66 min
15 exercises
Foam Roller
1 Set
Dynamic Stretching
1 Set
Deadbug
3 Sets x 12 Reps
Abdominal Pendulum
3 Sets x 12 Reps
Stability Ball Back Extension
3 Sets x 12 Reps
High Knee March
3 Sets
Scissor Jump
3 Sets
TRX Pushup
2 Sets
TRX Row
2 Sets x 10 Reps
TRX Tricep Extension
2 Sets
TRX Curl
2 Sets
Kettlebell One-Arm Swing
2 Sets x 10 Reps
Kettlebell One-Arm Clean and Jerk
2 Sets x 10 Reps
Medicine Ball Chop Throw
2 Sets x 10 Reps
Decline Treadmill Walk
1 Set
