This workout is perfect for you if you want to strengthen your core and knees, prevent injury and run faster.

You might also like this workout ►    • 40 Minute Full Body Crusher | At Home...  

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Details for this workout ▼

○ Muscles worked: Full Body (legs & core focus)
○ Time: 35 Min. (Warm-Up and Cool-Down included)
○ Equipment: Two Dumbbells (for reference, I used 2x 5kg)


⏱️ 55 sec on | 10 sec off | 1 round👇

Warm-Up
• Downward Dog Foot Pedal
• Lunge Side Reach to Knee Lift
• Single Leg Standing Weight Pass

⏱️ 30 sec on | 10 sec off | 2 rounds👇

Superset 1
• Single Leg Deadlift with Knee Lift
• Weighted Side Plank with Rotation

Superset 2
• Explosive Step Up
• Dead Bug

Superset 3
• Goblet Squat + Calf Raise
• Elevated Bent Knee Side Plank

Superset 4
• Skater Jumps
• Side Plank Knee to Elbow

⏱️ 30 sec on | 5 sec off | 1 round👇

Single Leg Drop Set
• Bulgarian two Dumbbells
• Bulgarian one Dumbell
• Bulgarian Bodyweight

⏱️ 45 sec on | 10 sec off | 2 rounds👇

Core Finisher
• Runners Crunch
• Mountain Climber

⏱️ 45 sec on | 10 sec off | 2 rounds👇

Cool-Down
• Deep Lunge Hip Circles
• Foot Stretch Knees to Floor
• Shin Stretch



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Disclaimer

Before starting this workout, consult with your healthcare provider, especially if you have pre-existing health conditions. This workout is designed for individuals with a general level of fitness; adjust intensity based on your fitness level. Pay attention to your body's response during the workout; stop immediately if you experience pain, dizziness, or discomfort and consult a healthcare professional. Participation is voluntary and at your own risk; the creator is not liable for any injuries resulting from the exercises. The information in this video is for general educational purposes and not a substitute for professional medical advice; seek guidance from your physician for any health concerns.


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