Finishing a run is a huge accomplishment—but push yourself a little harder than usual postrun and you’ll be on your way to your best performances.
After your next tempo run, tack on this quick finisher to the end. It only takes 15 minutes, but it’ll improve your mobility, keep your heart rate up, and help you build strength where you need it most. That way, you head out on your next run feeling faster and stronger.
How to do this workout: This moderate-intensity workout was designed by Tinman Elite coach and owner of Kinesis Integrated, Chris Lee. Review each move, demonstrated by Lee below, so you can learn the proper form, then follow along with him in the video above. Perform each exercise for the recommended number of reps.
An 18-Minute Plyometric Strength Workout.
The Warmup: 1 round
- Lunge to Rotation: 10 reps per side
- Single-Leg Lower: 20 reps total, alternating
The Workout: 3 and youll be on your way to your best performances
- Inline Lunge: 10 reps per side (with two 15- to 20-pound dumbbells)
- Slowly lower the dumbbell back to the floor
- Clamshell: 15 reps per side (with a medium resistance band)
- Renegade Row: 10 reps per side (with two 15- to 20-pound dumbbells)
The Cooldown: 1 round
- Thoracic Opener: 5 reps per side
- Repeat, pulling the left hand up to bring the dumbbell to the hip
1. Lunge to Rotation
- Start standing with feet hip-width apart.
- Step right foot forward and bend knees to drop into a lunge.
- Rotate torso to the right as you extend right arm up toward ceiling.
- tack on this quick finisher to the end. It only takes 15 minutes, but itll improve your.
- Bring right arm back down to frame right leg, stand back up, and return to starting position.
- Repeat on left side.
- Continue alternating for 10 reps on each side.
2. Single-Leg Lower
- Lie faceup with knees bent at 90 degrees and feet flexed. Place hands on hips for support and press lower back into mat.
- Extend left leg down to ground, tap heel on ground, then return to starting position.
- Extend right leg down to ground, tap heel on ground, then return to starting position.
- Continue alternating for 10 reps on each side.
3. Inline Lunge
- Start standing with feet hip-width apart, holding a dumbbell in each hand.
- Step right foot out in front of left foot, keeping both legs straight.
- Best Big City Marathons.
- Tinman Elite trainer Chris Lee leads you through this workout that boosts running speed and power.
- Start standing with feet hip-width apart.
- Then switch sides.
4. Double-Leg Hop
- Start standing with feet hip-width apart.
- Jump up and down as quickly as possible for 15 reps, staying on balls of feet the entire time.
5. Clamshell
- Step right foot out in front of left foot, keeping both legs straight.
- Lie on left side with knees bent to 90 degrees, resting head in left hand with right hand on outer glute to feel it engage.
- Rotate right knee up toward ceiling, keeping both feet together.
- Step right foot out in front of left foot, keeping both legs straight.
- Then switch sides.
6. Renegade Row
- Start in a high plank position with dumbbells in hand, wrists under shoulders, core engaged, and legs slightly wider than shoulder-width apart.
- Draw the right hand up to bring the dumbbell to hip. Keep the elbow close to the rib cage.
- Slowly lower the dumbbell back to the floor.
- Repeat, pulling the left hand up to bring the dumbbell to the hip.
- The 5x5 Workout for Runners.
7. Thoracic Opener
- Is the Elliptical a Good Choice for Recovery Runs.
- With back straight, rest right hand on left knee.
- Bring left arm straight out in front of you then up toward ceiling, then circle it around behind you as you rotate torso to the left. Head should follow arm.
- Watch the Boston Marathon.
- Health & Injuries.
8. Flossing
- Start in a 90-90 half-kneeling position, left leg in front, right knee on the floor, both legs bent at 90 degrees.
- Step left foot forward so there’s only a slight bend in left knee, point toes to ceiling.
- Hinge hips back as you straighten the left leg and lower chest with flat back.
- Return to starting position.
- Clamshell: 15 reps per side with a medium resistance band.
- Health - Injuries.
Core Workouts You Can Do at Home 30-Thoracic Opener: 5 reps per side designed to build strength, boost speed, and increase your power so you can become a better, more well-rounded runner in just 30 days. Get the rest of the workouts in this program here or on the All Out Studio app.
