40 press up
30 Kettlebell Swings
20 Goblet Squats
20 Goblet Squats
30 Kettlebell Swings
40 press ups
The link contains the exercise demos done with a 16kg kettbell for a couple of reps of each, the run was completed on the treadmill.
For more sessions like this see Squashfit training by clicking here
Or an alternative but similar routine can be viewed here
All you need to know about – Run Nutrition – Weight Loss – Strength Training for runners – Running Injury Prevention
BE LEANER AND STRONGER IN 8 WEEKS
- Strength training program for runners
- How to avoid (and recover from) the most common running injuries
- Complete guide to running nutrition
Run Lean- GET TO YOUR IDEAL WEIGHT
Whether you are just started running or you are training to compete, your nutrition is a key component of your success.
There is more to proper nutrition than simply restricting calories.
This guide will teach you how to eat to shed excess weight, but also to properly fuel your training and maximizing your recovery.
Complete overview of running nutrition and how it affects running performance.
Understand how much you really need, when to eat it to achieve your running goals
Tailored to 3 different athletes: runners who run to lose weight, runners who want to improve their performance and competitive athletes
How to self-assess your starting point and go after your goals
SAMPLE MEAL PLANS
Different example meal plans for runner trying to lose weight, get lean or improve their athletic potential.
Understand how to eat enough to fuel your training and maximize recovery
Run Strong- BUILD A STRONG, LEAN BODY
If you truly want to become a good runner, it is time to move away from solely focusing on training runs and instead incorporate strength training – whether at the gym or in your home using free weight workouts to boost your running performance as well as minimize the risk of injuries.
The goal is not bulk up with muscle; instead, we want to develop your strength in a more balanced and comprehensive way so you eliminate your weak areas and allow all of the essential parts to work together in sync.
8 WEEK PROGRAM
A printable, easy to follow 8 week program that touches all the muscle groups you need to develop in 3 weekly workouts of 20 minutes each.
WITH OR WITHOUT WEIGHTS
Two different workout plans: one for runners with access to a gym with weights, one with bodyweight exercises that can be executed from anywhere!
ILLUSTRATED + EXPLAINED
Each exercise is illustrated and explained clearly. Movement by movement, what to do and what to be careful not to.
Remain Injury Free- STAY AWAY FROM INJURIES
Scientific research has shown that about 60-65% of the runners are injured during a year owing to the risks associated with running like training errors, racing speed, running surface, body weight and several others.
These can all be addressed with the right injury response strategy.
Developed by Dr. Asad – MD, this guide will help you avoid, recognize and treat many of the injuries that plague runners. And let you know when you should see your doctor
Divided by body part, a list of symptoms for you to understand what is hurting you, how it was most likely caused and if you need to see a doctor.
MANAGE YOUR INJURIES
Dr. Asad will teach you how to manage your injuries, either by yourself or with the help of a professional.
Don’t let a set back take longer than in takes, but also don’t rush getting back on the road if you are not ready
How to minimize the risk of injury, both recurring and new ones.
OUR TWO GUARANTEES
60 DAYS NO QUESTIONS ASKED MONEY BACK GUARANTEE
This program comes with a full 60-days money back guarantee.
If for any reason you are not satisfied with the program just send us an email and we’ll refund you 100% of your money.
No questions asked. You can even keep the books
LIFETIME FREE UPDATES
We are continuously working on improving this guide.
We will release updates based on your feedback and we will keep adding material.
By buying it now, you will receive an updated version any time we release one.
Even if we will end up increasing the price, you’ll always have the latest version and never have to pay a cent again.