“Strength doesn’t come from what you can do, but from overcoming what you once thought you couldn’t.”
Welcome to today’s ProspeRun Workout of the Day (WOD) – designed to enhance your leg and core strength, build endurance, and boost your performance in every step of your running journey. This workout is perfect for solo runners or pairs looking to inspire and challenge each other.
Workout Overview
Today’s session is a 30-minute Leg and Core Gym Workout, complete with partner variations to keep things fun and motivational. Don’t forget to reflect on the journey as you go—this is about more than just reps; it’s about building the strength to push past limits.
Warm-Up (5 Minutes)
Get your body primed for movement with dynamic stretches and active mobility exercises.
1. Dynamic Lunges with Twist
• Step forward with one leg into a lunge, twisting your torso toward the leading leg.
• Alternate legs for 1 minute.
• Partner Variation: Face your partner and twist toward each other for extra motivation.
2. High Knees (Partner Variation)
• Alternate lifting knees to hip height for 1 minute.
• Add a challenge by clapping hands with your partner at shoulder level as you move.
3. Leg Swings
• Swing your leg forward and backward, then side-to-side, for 30 seconds per leg.
• Partner Variation: Hold your partner’s hands for balance.
4. Bodyweight Squats
• Perform controlled squats for 1 minute.
• Partner Variation: Synchronize your movements and cheer each other on.
Main Workout (20 Minutes)
Build strength with targeted leg and core exercises. If you have a partner, take turns spotting or pacing each other.
Leg Strength (12 Minutes)
1. Barbell or Dumbbell Squats (3 sets of 10 reps)
• Lower hips until thighs are parallel to the ground while maintaining proper form.
• Partner Variation: Spot each other to ensure depth and control.
2. Walking Lunges with Dumbbells (2 sets of 12 steps per leg)
• Step forward into a deep lunge, alternating legs.
• Partner Variation: Take turns walking in opposite directions and encourage each other to stay strong.
3. Romanian Deadlifts (3 sets of 10 reps)
• Hinge at your hips with a slight bend in the knees, lowering the weights slowly.
• Partner Variation: Work side by side to match each other’s rhythm.
4. Calf Raises (2 sets of 15 reps)
• Stand on a step or platform, lifting and lowering your heels with control.
• Partner Variation: Count reps for each other and push for an extra set if possible.
Core Strength (8 Minutes)
1. Plank with Leg Lift (2 sets of 30 seconds per leg)
• Hold a strong plank and lift one leg at a time.
• Partner Variation: Face your partner in plank position and alternate leg lifts together.
2. Russian Twists with Medicine Ball (2 sets of 20 reps)
• Sit on the floor, twisting your torso side to side with a medicine ball.
• Partner Variation: Pass the medicine ball to your partner after each twist.
3. Hanging Leg Raises (2 sets of 12 reps)
• Engage your lower abs as you raise your legs to a 90-degree angle.
• Partner Variation: Assist your partner with a light push for extra control.
4. Side Plank with Hip Dip (1 set per side, 30 seconds)
• Lower and lift your hips in a side plank position.
• Partner Variation: Hold the side plank together and challenge each other to stay balanced longer.
Cool Down (5 Minutes)
Stretch and reflect on your hard work.
1. Standing Forward Fold
• Hinge at your hips and reach for your toes to stretch your hamstrings.
• Partner Variation: Hold hands with your partner for balance.
2. Lying Figure-Four Stretch
• Lie on your back, cross one ankle over the opposite knee, and pull your leg toward your chest.
• Partner Variation: Gently press down on your partner’s bent knee to deepen the stretch.
3. Seated Forward Fold
• Sit with legs extended, reaching toward your toes to stretch your lower back and hamstrings.
• Partner Variation: Provide gentle assistance to each other for a deeper stretch.
Today’s Inspiration
“Run when you can, walk if you have to, crawl if you must; just never give up.” - Dean Karnazes
Every rep and every set today builds a foundation for success in your running journey. Whether you’re training for an event, improving your fitness, or simply staying consistent, this workout brings you closer to your goals.
Share your journey! Tag @ProspeRunning and tell us how you crushed today’s WOD. Let’s keep building strength together!
Ready to take the next step? Check out our personalized training plans and subscription options to transform your running lifestyle.
Stay strong,
Coach Giovanni Kague
Owner, ProspeRun
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