Stephen and Jane Thomas Stephen and Jane Thomas · Draycott, Derbyshire, United KingdomPT Max
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Warm-up ·  of 00:00
Workout ·  of 9 00:00
Cooldown ·  of 00:00

Runners Endurance 2 Stallion 

43 min
 · 
9 exercises
Yes, we know that to build up endurance for running, you should probably out there and run but not today. Today, we'll change things up a little. Warning: this workout could take you 2 hours!
Cardio – Running
10 min
Butt Kicks
1 sets
120 secs
Cardio – Running
10 min
Standing Two-Armed Bent Over Dumbbell Rows
1 sets
20 reps
Standing Dumbbell Overhead Shoulder Press
1 sets
20 reps
Kettlebell Squats
1 sets
20 reps
Toe Taps
1 sets
60 secs
High Knees
1 sets
60 secs
Cardio – Running
15 min
Runners Endurance 2 Stallion 
43 min
 · 
9 exercises
Yes, we know that to build up endurance for running, you should probably out there and run but not today. Today, we'll change things up a little. Warning: this workout could take you 2 hours!
Cardio – Running
10 min
Set 1 of 0
Rest before next set
Get ready
123GO
Run 500 meters at a warm-up pace and then rest for 1 minute before running another 500 meters fast! repeat..
Primary muscle group(s):
Quadriceps
Secondary:
Glutes & Hip Flexors, Hamstrings

No specific instructions for this exercise.

Butt Kicks
1 sets
120 secs
Set 1 of 1
Rest before next set
Get ready
123GO
Find your rhythm, a nice steady pace, with minimal rests.
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Glutes & Hip Flexors
  1. Standing tall with a tight core and flat back, you will begin the dynamic stretching exercise as if you were running in place. Keep the knees slightly bent at all times.Start slowly and work up to a faster speed.
  2. Bring your left foot back and all the way up to the glutes. Return your left foot to the ground and repeat on the other side.
  3. Continue this back and forth motion, keeping your arms swinging in motion.
Cardio – Running
10 min
Set 1 of 0
Rest before next set
Get ready
123GO
10 Minutes of running, increase the pace every 2 minutes and maintain it!
Primary muscle group(s):
Quadriceps
Secondary:
Glutes & Hip Flexors, Hamstrings

No specific instructions for this exercise.

Standing Two-Armed Bent Over Dumbbell Rows
1 sets
20 reps
Set 1 of 1
Rest before next set
Get ready
123GO
Row these out as fast as you can with minimum rest! Pick a weight that will give you a burn but that you can finish
Primary muscle group(s):
Lower Back
Secondary:
Abs, Biceps
  1. Stand tall with a tight core and flat back. Hold a pair of dumbbells at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
  2. With your elbows at a 60-degree angle, bring the dumbbells up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the dumbbells to the starting point.
Standing Dumbbell Overhead Shoulder Press
1 sets
20 reps
Set 1 of 1
Rest before next set
Get ready
123GO
Repping like nobody's business, go go go! Your final exercise, build yourself up to a very rewarding all-out finish
Primary muscle group(s):
Shoulders
Secondary:
Abs, Neck & Upper Traps, Triceps
  1. Holding a dumbbell in each hand, stand straight, with your feet shoulder width apart.
  2. Raise the dumbbells to head height by rotating your arms forward and up.
  3. Your triceps should be parallel to the floor and your elbows bent at 90 degrees. This is the start position.
  4. Keeping your back straight and using only your arms, extend through your shoulders and elbows to drive the dumbbells straight up, ehaling as you do so.
  5. As your arms reach the fully extended position, bring them in towards each other until the dumbbels touch lightly together.
  6. Hold for a count of one, while squeezing your shoulder muscles.
  7. In a controlled movement, return to the starting position, inhaling as you do so.
  8. Repeat.
Kettlebell Squats
1 sets
20 reps
Set 1 of 1
Rest before next set
Get ready
123GO
Quick and explosive! Increase the weight if necessary.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Hamstrings
  1. Stand with your feet slightly wider than shoulder width apart
  2. Hold the kettlebell with both hands in an overhand grip in front of your chest. Keep your elbows locked at your sides.  
  3. Lower your body towards the ground, ensuring that you’re not leaning too far forwards or too far backwards.
  4. At your lowest point, drive upwards through your feet and tense your glutes at the top of the motion.  
Toe Taps
1 sets
60 secs
Set 1 of 1
Rest before next set
Get ready
123GO
Find your rhythm, a nice steady pace, with minimal rests.
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings, Quadriceps
Secondary:
Abs, Calves
  • Begin with the edge of your left foot on a stepper or short platform. Your right foot will be flat on the ground underneath your hips.
  • Push off the ground with your right foot and switch legs in mid-air.
  • You will land with the edge of your right foot on the platform and your left foot on the ground.
  • Continue this movement, alternating feet and tapping the edge, without stopping.
High Knees
1 sets
60 secs
Set 1 of 1
Rest before next set
Get ready
123GO
Just maintain a fixed, steady pace.
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
  1. Begin jogging in place, lifting the knees as high as you can.
  2. Try to lift your knees up to hip level but keep the core tight to support your back.
  3. For a more advanced move, hold your hands straight at hip level and try to touch the knees to your hands as you lift them.
  4. Bring the knees towards your hands instead of reaching the hands to the knees!
Cardio – Running
15 min
Set 1 of 0
Rest before next set
Get ready
123GO
Your final exercise, build yourself up to a very rewarding all-out finish. You've made it!
Primary muscle group(s):
Quadriceps
Secondary:
Glutes & Hip Flexors, Hamstrings

No specific instructions for this exercise.

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Exercises done
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