At the gym uses machines & weights. At home swaps in no-equipment versions of every exercise.
Run it around your neighborhood, or get the same workout on a treadmill with incline cues.
Follow the set distance, or switch to time (in minutes) if you can't measure miles.
Warm-up
- Easy jog5 min
Start slow and let your heart rate climb gradually. This is not training pace — it's just opening the body up.
- Dynamic drills~5 min
Leg swings (front/back & side), walking lunges, high knees, butt kicks, A-skips. 10–15 m of each.
💡 Dynamic (moving) stretches before running; save static holds for the cooldown.
Run
- Recovery run3 mi very easy
Very easy — even slower than easy; you should finish feeling fresher, not tired.
Deliberately slow. This run adds gentle aerobic volume while you recover from yesterday's hard session.
Outside: run a route you enjoy and let the terrain flow — ease off uphill, roll downhill, and keep the effort steady rather than the pace.
💡 Slower than easy — you should finish feeling better than you started. If you feel beat up, cut it short or walk.
Strength — arms & upper
- Reverse pec fly3 × 12–15
Rear-delt machine — squeeze the shoulder blades together and control the return. Balances posture and arm drive.
- Lat pulldown3 × 12–15
Pull to the upper chest, control the way back up. Builds the back that powers your arm swing.
- Standing chest press machine3 × 10–12
The machine where you sit/stand against the padded back support and press the handles forward until your arms extend.
💡 It's the one with the pad behind you and the weight stack connected to the handles you push away.
- Tricep press (machine)3 × 12–15
Extend fully and control the return. Rounds out the upper-body work.
Core circuit F
- Ab wheel rollout3 × 8–10
Roll out only as far as you can keep the low back flat, then pull back. Elite anti-extension strength (start from the knees).
- Toe touches3 × 15
Legs up, reach for the toes by crunching the upper abs. Simple, focused upper-ab work.
- Standing oblique cable crunch3 × 15 / side
Crunch sideways against the cable. Loadable obliques for a stable, efficient torso.
- Glute bridge march3 × 10 / leg
Hold a bridge and lift one foot at a time without dropping the hips. Core + glute stability that protects the low back.
Cool-down & stretch
- Light walk3–5 min
Flush the legs and let the heart rate settle.
- Hip flexor + couch stretch45 s × each
Open the front of the hip after squatting/hinging.
- Hamstring + glute stretch45 s × each
Figure-4 and a forward fold to release the posterior chain.
- Calf + ankle mobility45 s × each
Wall calf stretch plus 10 slow ankle circles each side.
Check days off and your home screen advances to the next one →