STRENGTH TRAINING

Pick 2-3 of these to do BETWEEN your runs! Click “more” to learn more about balancing running with strength training.

We recommend running and strength training on separate days to maximize recovery and minimize interference between your training.

The easiest way to balance this is with a full body split.

The premise of full body training is that rather than cramming all your exercises for one muscle into one workout, they’re spread out across the week. This allows you to train smarter, recover faster, and ultimately - have more energy for running.

Depending how often (and hard) you’re running, you may need to adjust your weekly routine. See the “START HERE” section for examples of how to do this.

THE WORKOUTS
This section includes some of our favorite weightlifting, pilates, and fusion-style full body workouts to choose from.

You can mix-and-match or if you prefer to follow a structured plan - see the “START HERE” section for recommendations.

38:25

Triple S Full Body

Triple S Full Body

38m | Beginner to Intermediate

Works Well For:
Strength Training | Muscle Building | Stability & Balance | Abs & Core

Equipment Needed:
Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs), Team Bands (optional), Box
46:05

Full Body Blast Off

Full Body Blast Off

46m | Intermediate

Works Well For:
Strength Training | Power | Abs & Core | Stability & Balance

Equipment Needed:
Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs), Team Bands, Box
42:21

Stronger For Longer Full Body

Stronger For Longer Full Body

42m | Intermediate

Works Well For:
Strength Training | Muscle Building | Stability & Balance | Abs & Core

Equipment Needed:
Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs), Team Bands (optional), Box
44:42

Super Strong Full Body

Super Strong Full Body

45m | Intermediate

Works Well For:
Strength Training | Muscle Building | Stability & Balance | Abs & Core

Equipment Needed:
Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs), Team Bands, Box
37:14

Weights & Shapes Full Body

Weights & Shapes Full Body

37m | Beginner to Intermediate

Works Well For:
Strength Training | Abs & Core | Pelvic Floor | Stability & Balance | Mobility & Flexibility

Equipment Needed:
Light dumbbells (5-10 lbs), Light dumbbells (0-5 lbs), Team Bands (optional)
39:40

Fast Base Full Body

Fast Base Full Body

40m | Beginner to Intermediate

Works Well For:
Strength Training | Power | Abs & Core | Stability & Balance

Equipment Needed:
Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs), Team Bands (optional), Box
44:32

Busy Body Pilates

Busy Body Pilates

44m | Intermediate

Works Well For:
Strength Training | Muscle Building | Abs & Core | Stability & Balance

Equipment Needed:
Light dumbbells (0-10 lbs)
40:10

Pilates Precision Sculpt

Pilates Precision Sculpt

40m | Intermediate

Works Well For:
Strength Training | Muscle Building | Abs & Core | Stability & Balance

Equipment Needed:
Light dumbbells (0-10 lbs), Team Bands
40:21

Prepare For Power Full Body

Prepare For Power Full Body

40m | Intermediate

Works Well For:
Strength Training | Power | Abs & Core | Stability & Balance

Equipment Needed:
Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs), Team Bands, Box
35:25

Full Body Pilates Hotty

Full Body Pilates Hotty

35m | Beginner to Intermediate

Works Well For:
Strength Training | Muscle Building | Abs & Core | Stability & Balance

Equipment Needed:
Light dumbbells (0-5 lbs), Team Bands (optional)
39:08

Stay Ready Full Body

Stay Ready Full Body

39m | Beginner to Intermediate

Works Well For:
Strength Training | Power | Abs & Core | Stability & Balance

Equipment Needed:
Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs), Team Bands, Box
46:19

Full Body Boost

Full Body Boost

46m | Intermediate

Works Well For:
Strength Training | Power | Abs & Core | Stability & Balance

Equipment Needed:
Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs), Team Bands, Box
27:27

Pilates In A Hurry

Pilates In A Hurry

27m | Beginner

Works Well For:
Strength Training | Muscle Building | Abs & Core | Stability & Balance

Equipment Needed:
Light dumbbells (0-5 lbs)
31:54

No Repeat Full Body

No Repeat Full Body

32m | Intermediate

Works Well For:
Strength Training | Muscle Building | Stability & Balance | Abs & Core

Equipment Needed:
Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs), Team Bands (optional)
41:13

Full Service Full Body

Full Service Full Body

41m | Intermediate

Works Well For:
Strength Training | Abs & Core | Pelvic Floor | Stability & Balance | Mobility & Flexibility

Equipment Needed:
Heavy dumbbells (15-30 lbs), Light dumbbells (0-10 lbs), Team Bands
43:29

Full Body Fusion Pilates

Full Body Fusion Pilates

43m | Intermediate

Works Well For:
Strength Training | Abs & Core | Pelvic Floor | Stability & Balance | Mobility & Flexibility

Equipment Needed:
Heavy dumbbells (15-30 lbs), Light dumbbells (0-10 lbs), Team Bands, Box
32:10

Opposites Attract Full Body

Opposites Attract Full Body

32m | Intermediate

Works Well For:
Strength Training | Muscle Building | Stability & Balance | Abs & Core

Equipment Needed:
Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs), Team Bands (optional), Box
32:25

Full Body In A Hurry

Full Body In A Hurry

32m | Intermediate

Works Well For:
Strength Training | Muscle Building | Stability & Balance | Abs & Core

Equipment Needed:
Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs), Team Bands (optional)
44:44

First Thing Full Body

First Thing Full Body

45m | Intermediate

Works Well For:
Strength Training | Muscle Building | Stability & Balance | Abs & Core

Equipment Needed:
Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs), Team Bands, Box
42:02

Full Body Straight to Super Strength

Full Body Straight to Super Strength

42m | Intermediate

Works Well For:
Strength Training | Muscle Building | Stability & Balance | Abs & Core

Equipment Needed:
Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs), Team Bands, Box
37:11

Full Body Power Up

Full Body Power Up

37m | Intermediate

Works Well For:
Strength Training | Power | Abs & Core | Stability & Balance

Equipment Needed:
Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs), Team Bands, Box
41:23

Function of Fit Full Body

Function of Fit Full Body

41m | Beginner to Intermediate

Works Well For:
Strength Training | Muscle Building | Stability & Balance | Abs & Core

Equipment Needed:
Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs), Team Bands, Box
42:13

Full Body But Make It Spicy

Full Body But Make It Spicy

42m | Beginner to Intermediate

Works Well For:
Strength Training | Muscle Building | Stability & Balance | Abs & Core

Equipment Needed:
Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs), Team Bands, Box
38:49

Functional Full Body Strength

Functional Full Body Strength

39m | Beginner to Intermediate

Works Well For:
Strength Training | Muscle Building | Stability & Balance | Abs & Core

Equipment Needed:
Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs), Box