RUNSTRONG BODYWEIGHT STRENGTH B

 
 

PROGRAM OVERVIEW

DIFFICULTY: Intermediate

VOLUME / TIMING: Low - Moderate / Anytime

PROGRAM STRUCTURE: 6 weeks - 2 x 30-Minute Strength Sessions / Week

EQUIPMENT: Exercise Bands, Minibands, Box or Bench

FOCUS: Core Stability + Full Body Strength to Support Running

MOVEMENT VIDEO LIBRARY

 

WEEK 1

SESSION A

SESSION A

  • 1 ROUND: PERFORM 45 SEC ON / 15 SEC OFF
    
Min 1) Cat Cow
    
Min 2) 9090 Switches
    
Min 3) Bridge + Hollow Hold
    
Min 4) Prone T
    
Min 5) Inchworm + World’s Greatest
    
Min 6) Air Squats
    
Min 7) Lateral Squats
    
Min 8) Reverse Lunge + Knee Tuck

    GUIDED WARM-UP VIDEO

  • 3-4 ROUNDS E2MOM:
    Every 2 minutes complete the sequence
    1) Air Squat x 10-15
    2) RFE Split Squat x 5-8 R
    3) RFE Split squat x 5-8 L
    4) With remaining time, perform alternating pigeon stretch

  • 3 ROUNDS: 30 SEC ON / 10 SEC OFF
    1) High Low Plank Transfers (Right)
    2) Other Side
    3) Shallow Split Squat Hold + Rotation (Right)
    4) Other Side
    5) Down Dog + Push Up
    6) OAOL V-Up (One Side)
    7) Other Side
    8) SL Balance + Triplanar Reach (Right)
    9) Other Side

SESSION B

SESSION B

  • 1 ROUND: PERFORM 45 SEC ON / 15 SEC OFF
    
Min 1) Cat Cow
    
Min 2) 9090 Switches
    
Min 3) Bridge + Hollow Hold
    
Min 4) Prone T
    
Min 5) Inchworm + World’s Greatest
    
Min 6) Air Squats
    
Min 7) Lateral Squats
    
Min 8) Reverse Lunge + Knee Tuck

    GUIDED WARM-UP VIDEO

  • 3-4 ROUNDS E2MOM:
    Complete the sequence every 2 minutes
    1) Step-Up + Knee Tuck x 6-8 each side
    2) Cossack Squat x 6-8 each side
    3) Alt. Hamstring Stretch for remainder of time

  • 3 ROUNDS: 30 SEC ON / 10 SEC OFF
    1) Hamstring Bridge March
    2) Oblique Crunch
    3) Plank Ts
    4) SASL Deadbug
    5) Split Stance Chop (Right)
    6) Other Side
    7) Airplane + OH Row (Right)
    8) Other Side
    9) SL Calf Raise (Right)
    10) Other Side

OVERVIEW

Welcome to Week 1 of the program! Use this week to feel out the movements that you’ll build through over these next 6 weeks.

Before your workouts, check out the instruction videos for your movements. So, when it’s time to train, you’re ready to roll.

If you don’t have a piece of equipment used in an exercise, be sure to check out our equipment page for substitutions.

WEEK 2

SESSION A

SESSION A

  • 1 ROUND: PERFORM 45 SEC ON / 15 SEC OFF
    
Min 1) Cat Cow
    
Min 2) 9090 Switches
    
Min 3) Bridge + Hollow Hold
    
Min 4) Prone T
    
Min 5) Inchworm + World’s Greatest
    
Min 6) Air Squats
    
Min 7) Lateral Squats
    
Min 8) Reverse Lunge + Knee Tuck

    GUIDED WARM-UP VIDEO

  • 4 ROUNDS E2MOM:
    Complete the sequence every 2 minutes
    1) Air Squat x 10-15
    2) RFE Split Squat x 5-8 each side
    3) 9090 hip transfer for remainder of time

  • 3 ROUNDS: 40 SEC ON / 10 SEC OFF
    1) High Low Plank Transfers (Right)
    2) Other Side
    3) Shallow Split Squat Hold + Rotation (Right)
    4) Other Side
    5) Down Dog + Push Up
    6) OAOL V-Up (One Side
    )7) Other Side
    8) SL Balance + Triplanar Reach (Right)
    9) Other Side

SESSION B

SESSION B

  • 1 ROUND: PERFORM 45 SEC ON / 15 SEC OFF
    
Min 1) Cat Cow
    
Min 2) 9090 Switches
    
Min 3) Bridge + Hollow Hold
    
Min 4) Prone T
    
Min 5) Inchworm + World’s Greatest
    
Min 6) Air Squats
    
Min 7) Lateral Squats
    
Min 8) Reverse Lunge + Knee Tuck

    GUIDED WARM-UP VIDEO

  • 4 ROUNDS E2MOM:
    Complete the sequence every 2 minutes
    1) Step-up + Knee Tuck x 6-8 each side
    2) Cossack Squat x 6-8 each side
    3) Down Dog + Pigeon Stretch for remainder of time

  • 3 ROUNDS: 40 SEC ON / 10 SEC OFF
    1) Hamstring Bridge March
    2) Oblique Crunch
    3) Plank Ts
    4) SASL Deadbug
    5) Split Stance Chop (Right)
    6) Other Side
    7) Airplane + OH Row (Right)
    8) Other Side
    9) SL Calf Raise (Right)
    10) Other Side

OVERVIEW

Welcome to Week 2! Keep it consistent and maintain that movement quality throughout each session!

Before your workouts, check out the instruction videos for your movements. So, when it’s time to train, you’re ready to roll.

If you don’t have a piece of equipment used in an exercise, be sure to check out our equipment page for substitutions.

WEEK 3

SESSION A

SESSION A

  • 1 ROUND: PERFORM 45 SEC ON / 15 SEC OFF
    
Min 1) Cat Cow
    
Min 2) 9090 Switches
    
Min 3) Bridge + Hollow Hold
    
Min 4) Prone T
    
Min 5) Inchworm + World’s Greatest
    
Min 6) Air Squats
    
Min 7) Lateral Squats
    
Min 8) Reverse Lunge + Knee Tuck

    GUIDED WARM-UP VIDEO

  • 4 ROUNDS:
    1) Air Squat x 20s
    2) Squat Jumps x 10s
    3) Alt. Rev. Lunges x 20s
    4) Lunge Jumps x 10s
    5) Alt. Pigeon Stretch x 30s

  • 4 ROUNDS: 30 SEC ON / 10 SEC OFF
    1) Shoulder Tap + Flag or T - one side
    2) Other Side
    3) Split Squat Hold + Lift - one side
    4) Other Side
    5) Bicycle Crunch
    6) Hollow Hold
    7) Clock Hop - one side
    8) Other Side

SESSION B

SESSION B

  • 1 ROUND: PERFORM 45 SEC ON / 15 SEC OFF
    
Min 1) Cat Cow
    
Min 2) 9090 Switches
    
Min 3) Bridge + Hollow Hold
    
Min 4) Prone T
    
Min 5) Inchworm + World’s Greatest
    
Min 6) Air Squats
    
Min 7) Lateral Squats
    
Min 8) Reverse Lunge + Knee Tuck

    GUIDED WARM-UP VIDEO

  • 4 ROUNDS:
    1) Step-up + Rev. Lunge x 20s
    2) Tuck Jumps x 10s
    3) Step-up + Rev. Lunge x 20s
    4) Tuck Jumps x 10s
    5) 9090 Hip Transfers x 30s

  • 3 ROUNDS: 30 SEC ON / 10 SEC OFF
    1) Hamstring Bridge March
    2) SL Bench Hip Lift - one side
    3) Other Side
    4) Superman Hold
    5) Split Stance ABC’s - one side
    6) Other Side
    7) OAOL DL + Row - one side
    8) Other Side
    9) Miniband Heel Hover Side Step
    10) Miniband Fwd/Back Diag. Reach (heel hover)

OVERVIEW

Before your workouts, check out the instruction videos for your movements. So, when it’s time to train, you’re ready to roll.

If you don’t have a piece of equipment used in an exercise, be sure to check out our equipment page for substitutions.

WEEK 4

SESSION A

SESSION A

  • 1 ROUND: PERFORM 45 SEC ON / 15 SEC OFF
    
Min 1) Cat Cow
    
Min 2) 9090 Switches
    
Min 3) Bridge + Hollow Hold
    
Min 4) Prone T
    
Min 5) Inchworm + World’s Greatest
    
Min 6) Air Squats
    
Min 7) Lateral Squats
    
Min 8) Reverse Lunge + Knee Tuck

    GUIDED WARM-UP VIDEO

  • 4-5 ROUNDS:
    1) Air Squat x 20s
    2) Squat Jumps x 10s
    3) Alt. Rev. Lunges x 20s
    4) Lunge Jumps x 10s
    5) Alt. Pigeon Stretch x 30s

  • 4 ROUNDS: 35 SEC ON / 10 SEC OFF
    1) Shoulder Tap + Flag or T - one side
    2) Other Side
    3) Split Squat Hold + Lift - one side
    4) Other Side
    5) Bicycle Crunch
    6) Hollow Hold
    7) Clock Hop - one side
    8) Other Side

SESSION B

SESSION B

  • 1 ROUND: PERFORM 45 SEC ON / 15 SEC OFF
    
Min 1) Cat Cow
    
Min 2) 9090 Switches
    
Min 3) Bridge + Hollow Hold
    
Min 4) Prone T
    
Min 5) Inchworm + World’s Greatest
    
Min 6) Air Squats
    
Min 7) Lateral Squats
    
Min 8) Reverse Lunge + Knee Tuck

    GUIDED WARM-UP VIDEO

  • 4-5 ROUNDS:
    1) Step-up + Rev. Lunge x 20s
    2) Tuck Jumps x 10s
    3) Step-up + Rev. Lunge x 20s
    4) Tuck Jumps x 10s
    5) Alt. Hip Stretch x 30s

  • 3 ROUNDS: 40 SEC ON / 10 SEC OFF
    1) Hamstring Bridge March
    2) SL Bench Hip Lift - one side
    3) Other Side
    4) Superman Hold
    5) Split Stance ABC’s - one side
    6) Other Side
    7) OAOL DL + Row - one side
    8) Other Side
    9) Miniband Heel Hover Side Step
    10) Miniband Fwd/Back Diag. Reach (heel hover)

OVERVIEW

Before your workouts, check out the instruction videos for your movements. So, when it’s time to train, you’re ready to roll.

If you don’t have a piece of equipment used in an exercise, be sure to check out our equipment page for substitutions.

WEEK 5

SESSION A

SESSION A

  • 1 ROUND: PERFORM 45 SEC ON / 15 SEC OFF
    
Min 1) Cat Cow
    
Min 2) 9090 Switches
    
Min 3) Bridge + Hollow Hold
    
Min 4) Prone T
    
Min 5) Inchworm + World’s Greatest
    
Min 6) Air Squats
    
Min 7) Lateral Squats
    
Min 8) Reverse Lunge + Knee Tuck

    GUIDED WARM-UP VIDEO

  • 4 ROUNDS:
    1) RFE Split Squat x 20s
    2) Split Jumps x 10s (same side)
    3) RFE Split Squat x 20s
    4) Split Jumps x 10s (same side)
    5) Standing Quad Stretch x 30s

  • 4 ROUNDS: 30 SEC ON / 10 SEC OFF
    1) Push-up + Mtn. Climber
    2) Anchored Deadbug
    3) Side Plank + Row - one side
    4) Other Side
    5) AR Press + Step Back - one side
    6) Other Side
    7) T-hop - one side
    8) Other Side

SESSION B

SESSION B

  • 1 ROUND: PERFORM 45 SEC ON / 15 SEC OFF
    
Min 1) Cat Cow
    
Min 2) 9090 Switches
    
Min 3) Bridge + Hollow Hold
    
Min 4) Prone T
    
Min 5) Inchworm + World’s Greatest
    
Min 6) Air Squats
    
Min 7) Lateral Squats
    
Min 8) Reverse Lunge + Knee Tuck

    GUIDED WARM-UP VIDEO

  • 4 ROUNDS:
    1) Step-up + Rev. Lunge x 20s
    2) Step-up Jump x 10s
    3) Step-up + Rev. Lunge x 20s
    4) Step-up Jump x 10s
    5) Alt. Hip Transfer x 30s

  • 3 ROUNDS: 30 SEC ON / 10 SEC OFF
    1) SL Bench Hip Lift - one side
    2) Other Side
    3) Anchored Leg Lowering - one side
    4) Other Side
    5) Push-up + Flag + Abduction - one side
    6) Other Side
    7) AR Alt. Airplane - one side
    8) Other Side
    9) Miniband Heel Hover Box Step
    10) Miniband Fwd/Back Diag. Reach (heel hover)

OVERVIEW

Before your workouts, check out the instruction videos for your movements. So, when it’s time to train, you’re ready to roll.

If you don’t have a piece of equipment used in an exercise, be sure to check out our equipment page for substitutions.

WEEK 6

SESSION A

SESSION A

  • 1 ROUND: PERFORM 45 SEC ON / 15 SEC OFF
    
Min 1) Cat Cow
    
Min 2) 9090 Switches
    
Min 3) Bridge + Hollow Hold
    
Min 4) Prone T
    
Min 5) Inchworm + World’s Greatest
    
Min 6) Air Squats
    
Min 7) Lateral Squats
    
Min 8) Reverse Lunge + Knee Tuck

    GUIDED WARM-UP VIDEO

  • 4-5 ROUNDS:
    1) RFE Split Squat x 20s
    2) Split Jumps x 10s (same side)
    3) RFE Split Squat x 20s
    4) Split Jumps x 10s (same side)
    5) Standing Quad Stretch x 30s

  • 4 ROUNDS: 35 SEC ON / 10 SEC OFF
    1) Push-up + Mtn. Climber
    2) Anchored Deadbug
    3) Side Plank + Row - one side
    4) Other Side
    5) AR Press + Step Back - one side
    6) Other Side
    7) T-hop - one side
    8) Other Side

SESSION B

SESSION B

  • 1 ROUND: PERFORM 45 SEC ON / 15 SEC OFF
    
Min 1) Cat Cow
    
Min 2) 9090 Switches
    
Min 3) Bridge + Hollow Hold
    
Min 4) Prone T
    
Min 5) Inchworm + World’s Greatest
    
Min 6) Air Squats
    
Min 7) Lateral Squats
    
Min 8) Reverse Lunge + Knee Tuck

    GUIDED WARM-UP VIDEO

  • 4-5 ROUNDS:
    1) Step-up + Rev. Lunge x 20s
    2) Step-up Jump x 10s
    3) Step-up + Rev. Lunge x 20s
    4) Step-up Jump x 10s
    AR) Alt. Hip Transfer x 30s

  • 3 ROUNDS: 40 SEC ON / 10 SEC OFF
    1) SL Bench Hip Lift - one side
    2) Other Side
    3) Anchored Leg Lowering - one side
    4) Other Side
    5) Push-up + Flag + Abduction - one side
    6) Other Side
    7) AR Alt. Airplane - one side
    8) Other Side
    9) Miniband Heel Hover Box Step
    10) Miniband Fwd/Back Diag. Reach (heel hover)

OVERVIEW

Last week of this cycle! Work hard and crush these last 2 sessions!

Before your workouts, check out the instruction videos for your movements. So, when it’s time to train, you’re ready to roll.

If you don’t have a piece of equipment used in an exercise, be sure to check out our equipment page for substitutions.