Welcome to the ProspeRun 15-Minute Total Body Workout! This session combines strength, endurance, and mobility to fit into your busy schedule. Use this workout to supplement your runs and reach your fitness goals faster.
Warm-Up (2 Minutes)
1. Jumping Jacks (1 Minute): Raise your heart rate and loosen up your body.
2. Dynamic Lunges with a Twist (1 Minute): Alternate sides while engaging your core.
Main Circuit (10 Minutes)
Perform each exercise for 1 minute with 15-30 seconds of rest. Adjust dumbbell weights based on your fitness goals:
- For strength: Use heavier weights, aiming for slower, controlled movements.
- For endurance: Use lighter weights, performing faster repetitions.
1. Dumbbell Deadlift to Press: Engage your legs and shoulders. Transition smoothly from a deadlift to an overhead
press.
2. Push-Up to Shoulder Tap: Strengthen your chest, triceps, and core while tapping alternately to engage stability.
3. Dumbbell Goblet Squat: Hold a dumbbell at chest level. Focus on depth and control.
4. Dumbbell Renegade Row: In a plank position, row one dumbbell at a time, keeping your hips stable.
5. Mountain Climbers: Drive your knees forward in a plank position to boost cardio.
Cooldown (3 Minutes)
1. Child's Pose (30 Seconds): Relax your lower back and shoulders.
2. Pigeon Stretch (30 Seconds per leg): Open your hips and release tension.
3. Standing Hamstring Stretch (1 Minute): Stretch your hamstrings and calves.
Closing & Contact Info
Thank you for choosing ProspeRun for your fitness journey! Pair this workout with our running programs to achieve holistic wellness.
Contact:
Giovanni Kague
Founder & Owner of ProspeRun
Email: prosperunning@gmail.com
Phone: 904-238-9884
Website: https://www.prosperun.com
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