Run-Strength (30 minutes)
General
Beginner
None
Plan Details
The Run-Strength (30 minutes) routine by japh1424 is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
run and strenght train
Routine detail
Day 1
Run ( Tempo or Intervals, 25-30 min)
Est. 47 min
1 exercise
Running
1 Set
Day 2
Strength A - Upper
Est. 38 min
6 exercises
Push-Up
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Pull-Up
3 Sets x 10 Reps
Barbell Curl
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Day 3
Mobility & Core Stability
Est. 32 min
6 exercises
Dumbbell Bulgarian Split Squat
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Side Plank
3 Sets x 8 Reps
Dumbbell Romanian Deadlift
3 Sets x 8 Reps
Bird Dog
3 Sets x 8 Reps
Day 4
Strength B - Lower
Est. 34 min
6 exercises
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Side Plank
3 Sets x 8 Reps
Dumbbell Romanian Deadlift
3 Sets x 8 Reps
Bird Dog
3 Sets x 8 Reps
Day 5
Run (Easy or Hills)
Est. 47 min
1 exercise
Running
1 Set
Day 6
Strength C - Full Body
Est. 33 min
6 exercises
Kettlebell Thruster
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 8 Reps
Plank Row
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Bodyweight Squat
3 Sets x 8 Reps
Day 7
Mobility & Recovery
Est. 51 min
10 exercises
Banded Glute Bridge
3 Sets x 8 Reps
Clamshells
3 Sets x 8 Reps
Cable Hip Abduction
3 Sets x 8 Reps
Cat Cow Stretch
3 Sets x 8 Reps
90 90 Hip Switch
3 Sets x 8 Reps
World's Greatest Stretch
3 Sets x 8 Reps
Extended Arm Child Pose
3 Sets x 8 Reps
Bird Dog
3 Sets x 8 Reps
Dead Bug
3 Sets x 8 Reps
Side Plank
3 Sets x 8 Reps
