50 Min Lower Body & Core Dumbbell Workout for Runners (No Repeats)

Runners I got you, I have just the workout for your non run days. 50 Min Lower Body & Core Dumbbell Workout is designed to build strength, stability, and increase endurance to support your running performance. By targeting key muscle groups used in running this session will help build power, reduce the risk of injury, and enhance overall efficiency.🏃🏼‍♀️

The workout follows a structured format, with a warm up to prep your muscles and a cool down to aid recovery. Whether you are a beginner or an experienced runner looking to incorporate strength training, this session is a great way to complement your running routine. 💪🏼

🏋🏼 The weight displayed is for demonstration purposes as a reference, but you should pick the weight that is challenging for you.

Workout Description ⤵️
Warm up - 3 Mins, 30 seconds on each exercise
Main Section - 29 Exercises, 60 on / 30 off
Cool down - 3 Mins, 30 seconds on each exercise

➡️ TIMESTAMPS:
00:00 Introduction
00:11 Warm Up
04:28 Clams (L)
05:44 Single Leg Glute Bridges (L)
07:25 Clams (R)
08:47 Single Leg Glute Bridges (R)
10:32 Dead Bugs
11:53 Half Kneeling Windmill (L)
13:24 Step Through Lunge to High Knee (L)
14:44 Curtsey Lunges (L)
16:13 Half Kneeling Windmill (R)
17:49 Step Through Lunge to High Knee (R)
19:10 Curtsey Lunges (R)
20:41 Plank Pass
22:16 Touch Downs (L)
23:48 Touch Downs (R)
25:30 Knee Tucks
26:41 Alternating Reverse Lunge
28:07 Romanian Deadlift
29:38 Alternating Lunge Back on Toes
31:15 Front Squat
32:41 Arabesque Deadlift to Knee Drive (L)
34:27 Arabesque Deadlift to Knee Drive (R)
35:53 Alt Single Leg Calf Raises
37:25 Static Lateral Lunges
39:01 Torso Twists
40:27 Hip Flexor Lifts
41:56 Bear Crawl Hold with Pass
43:29 Glute Bridges
45:01 Glute Bridge Knee Drives
46:32 Crunch Double Leg Lowers
47:43 Cool Down