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Runner's Body - Train indoors to prepare for running!
Sport
Intermediate
Dumbbell
Plan Details
The Runner's Body - Train indoors to prepare for running! routine by mysterious.paris is a 8 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
If it's too cold or too hot outside to run, use this routine to get in shape for running. When the weather outside is pleasant enough for running, you can replace the aerobic sessions with outdoor running.
Routine detail
Mon
Arms for pumping
Est. 60 min
10 exercises
Dumbbell Alternating Tricep Kickback
3 Sets x 10 Reps
Single-Leg Squat
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Dumbbell Seated Wrist Curl
3 Sets x 12 Reps
Dumbbell Alternating Arnold Press
3 Sets x 12 Reps
Dumbbell Rotational Curl
3 Sets x 12 Reps
Dumbbell See Saw Press
3 Sets x 12 Reps
Tue
Cardio and core
Est. 60 min
7 exercises
Aerobics
1 Set
Crunch with Hands Overhead
1 Set x 50 Reps
Sit-Up
1 Set x 50 Reps
Stability Ball Cross-Leg Crunch
1 Set x 50 Reps
Scissor Kick
1 Set x 50 Reps
Rotational Crunch
1 Set x 50 Reps
Stability Ball Crunch
1 Set x 50 Reps
Wed
Strong legs to run far
Est. 51 min
9 exercises
Dumbbell Squat to Bicep Curl
3 Sets x 10 Reps
Single-Leg Squat
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Single-Leg Calf Raise
3 Sets x 12 Reps
Dumbbell Squat
3 Sets x 12 Reps
Ankle Circles
3 Sets x 12 Reps
Dumbbell Deadlift
3 Sets x 12 Reps
Wall Calf Stretch
1 Set x 12 Reps
Hip Extension (Standing)
3 Sets x 12 Reps
Thu
More cardio and core
Est. 53 min
7 exercises
Aerobics
1 Set
Reverse Crunch
1 Set x 12 Reps
Stability Ball Oblique Curl
1 Set x 30 Reps
Leg Raise
1 Set x 12 Reps
Jackknife Sit-Up
1 Set x 12 Reps
Oblique Crunch
1 Set x 12 Reps
Stability Ball Hand and Foot Exchange
1 Set x 50 Reps
Fri
Wide chest for breathing
Est. 61 min
10 exercises
Bench Push-Up
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Single-Leg Bench Dip
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 10 Reps
Single-Leg Squat
3 Sets x 12 Reps
Dumbbell Bench Press (Palms in)
3 Sets x 12 Reps
Dumbbell Bench Press (Reverse Grip)
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 12 Reps
Dumbbell Alternating Front Raise
3 Sets x 12 Reps
Sat
Yoga
Est. 37 min
2 exercises
Dynamic Back Stretch
3 Sets x 12 Reps
Yoga
1 Set
Sat
Pilates
Est. 37 min
2 exercises
Dynamic Back Stretch
3 Sets x 12 Reps
Pilates
1 Set
Sun
Work up a sweat
Est. 66 min
2 exercises
Standing Trunk Rotation
3 Sets x 12 Reps
Aerobics
1 Set
