Workout of the Day 01-19-2025

ProspeRun Gym Workout Instructions

Duration: 45 minutes - 90 minutes

Stations: 5 (90 seconds per station, 30 seconds rest/transition, 3 rounds)

Instructions

1. Rotate stations after 90 seconds, with 30 seconds of rest/transition time.

2. Focus on proper form and controlled movement.

3. Encourage each other and maintain steady effort throughout the workout.

1. Warm-Up (5 Minutes)

• 2 rounds, 30 seconds each:

1. Jumping jacks

2. Bodyweight squats

3. High knees

4. Arm swings (horizontal & vertical)

5. Light jogging in place

Main Workout (35 Minutes)

Station 1: Cardio – Jogging Intervals

• Jog in place, on a treadmill or around the room for 45 seconds.

• Slow down to brisk walking or light jogging for the next 45 seconds.

Station 2: Dumbbell Deadlifts & Rows

• Perform 6 deadlifts (focus on glutes and hamstrings).

• Transition to 6 bent-over rows (target back muscles).

• Repeat for 90 seconds.

Station 3: Core – Plank Variations

• 30 seconds each position:

1. Forearm plank

2. Right side plank

3. Left side plank

Station 4: Functional – Dumbbell Step-Ups or Lunges

• With a dumbbell in each hand:

• Perform 8 step-ups (4 per leg) onto a low platform.

• If no step available, substitute with 8 alternating lunges (4 per leg).

Station 5: Explosive Power – Dumbbell Thrusters

• Hold dumbbells at shoulder height:

• Perform 10 thrusters (squat down, then explosively press dumbbells overhead as you go back up).

• Rest for 10 seconds, then repeat for the full 90 seconds.

Cool Down (5 Minutes)

• Hold each stretch for 20-30 seconds:

1. Hamstring stretch

2. Quadriceps stretch

3. Shoulder stretch

4. Stomach stretch

5. Hip Stretch

Let’s crush it and connect this effort to our running goals!