UMD Club Running-Bodyweight Workout

Exercises: 1. single-leg squat, 2. push-ups, 3. side lunge, 4. side plank, 5. quadruped All exercises offer a beginner, intermediate, and advanced option. The level of exercise you can do depends on coordination, strength, and balance rather than strength training experience. A recommended exercise progression is recommended below. Progress to the next level of exercise difficulty only once you are able to maintain good form and alignment through the full number of sets/reps. Weeks 1-2: 2 sets x 10 reps -start with beginner exercises Weeks 3-4: 3 sets x 12 reps -continuing with beginner exercises Weeks 5-6: 2 sets x 10 reps -progress to intermediate/advanced exercises Weeks 7-8: 3 sets x 12 reps -continuing with advanced exercises Weeks 9-10 2 sets x 10 reps -progress to advanced level exercises Weeks 11-12 3 sets x 12 reps -continuing with advanced level exercises Weeks 13+ (maintenance) -increase intensity by either: 1. increasing reps to 15-20 and 2. increasing to 4 sets

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This exercise targets the legs and glutes, and improves stability of the hips.
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Stand on the edge of a bench with the non-working leg off the edge. Lower into a squat, keeping your balance on the bench. If possible, allow the non-working leg to touch the ground. If necessary, pus...
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1. Start in a modified push-up position with your hands and knees on the ground. 2. Bend your elbows to lower your body toward the ground. 3. Without touching the ground, push yourself back up. 4....
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1. Start in the classic push-up position with your hands beneath your shoulders and your legs straight behind you. 2. Keeping your torso stable and hips square to the ground, bend your elbows to lower...
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1. Start in the classic push-up position with your hands beneath your shoulders and your legs straight behind you. 2. Lift one foot 2 to 3 inches off the ground while keeping your legs straight. 3. K...
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Stand in a wide straddle position, torso upright and toes pointing straight ahead. Lean your hips back and to the side until the thigh is parallel to the ground, then drive up to return to the startin...
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1. Stand with you feet shoulder width apart. 2. Step to one side and lower your hips to the floor by squatting back and down with the stepping leg, keeping the other leg straight. 3. Return to the sta...
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Follow movement and alignment of the moderate intensity side lunge. Rather than stepping feet together, when driving out of the lunge come to a single-leg balance position with the knee held at or abo...
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The picture shows 4 levels of the exercise: beginner (top left), intermediate (top right), advanced (bottom left), superhero (bottom right). Alignment for all options is the same: 1. Place the elbow d...
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1. Start on all fours with your arms straight under your shoulders, knees under your hips, and shoulders pushed away from the floor. 2. Lift one arm in front of you and extend your opposite leg behin...
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Created By Jessica Hunter

Exercise Physiologist, Fitness Instructor, Personal Trainer, Sports Conditioning Pro

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This workout is the product of the trainer who created it. IDEA and Athletes' Performance, Inc. are not responsible nor endorse the efficacy of this program or the appropriate use of the exercises held within.