This program is for anyone who wants to build strength, mobility, and injury resistance while improving or maintaining cardiovascular endurance. This program is not as challenging as some of my other programs. It's intended to give you a good idea of what it's like training with me in this app and set you up for success moving forward. This is the best place to start, especially if you are a beginner or just getting into running, lifting, and mobility routines.

* The workouts are designed for all levels * Beginners: go slow, use less weight, use longer rest periods, and focus on form * Advanced: increase weight, reps and reduce rest time as you progress * Consult the Modifications category in the app for alternative movements that can make each workout easier/harder. Send me a direct message if you have any questions about which movements might be right for you. * The running workouts provide intermediate and advanced options so you can build your endurance training over time based off your initial skill level. * Tip: Use the workout logging feature to track your gains over time!

Most of my workouts and programs assume that you have access to a full service gym with standard gym equipment. However, depending on your experience level and knowledge of movement variants, you should be able to do many of the workouts from home if you take advantage of the modifications and have some or all of the following equipment: * Bands (loop and long) * Dumbbells * Pilates ball * Barbell with weights * Bench, box, or chair (some form of sturdy, elevated structure) * Sliding discs If you need equipment, checkout my Amazon storefront. The link can be found on my website. https://www.runningfitnessdude.com/ Note: There is a bodyweight only program in this app, which does not require any equipment.

This is a 1 week program (7 workouts) that can be repeated as many times as desired. It is recommended that you do the workouts in the order they are prescribed, though you always have the option of moving things around to fit your individual schedule and circumstances. I recommend taking a rest or active recovery day (or two) in between workouts, especially if you are a beginner. Tip: If you’re repeating this program, make sure to use the workout logging feature to track your gains over time!

It’s recommended that you begin every workout with a warmup activity to lubricate your joints and prime your muscles for high performance exercise. Each workout includes suggested warmup movements. However, these are just suggestions. You know your body best! I encourage you to listen to your body and do whatever movements you need to get ready to perform on a given day. Some of my favorite warmup movements can be found in the “Warmup and Mobility Movements" category in the app. You can try performing 1-4 of these movements before starting your workout. If you have time, the warmup is also a good place to incorporate one or more of the routines found in the “Bulletproof Body” category in the app.

Use enough wight/resistance so that every set after the warmup is challenging. Push yourself and go heavy (within reason and exercising proper form, of course). If you want to build muscle, the goal should be to get close to failure, meaning the last 2-3 reps feel nearly impossible. Oftentimes a workout will only ask you to perform 1-2 rounds of a particular exercise. That’s because I’m assuming (trusting) that you will go HARD on those rounds.

Active recovery means 20-60 minutes of mobility training and/or low intensity cardio. The idea is to do just enough to get the blood flowing, facilitate recovery, and prime your body for your next workout. Because you know your body best, you decide what to do during active recovery sessions. They are a great time to try some of the movements found in the “Dynamic Warmups and Mobility” category in the app. If you choose to do cardio, keep it easy. Try not to exceed 20-40% of your maximum heart rate. You might also want to try something other than running – walking, stair master, elliptical, and biking are all great options, so long as you take it easy.

Consult the Modifications category in the app for alternative movements that you can do while building fitness. Don't hesitate to send me a direct message if you have any questions about which movements might be right for a particular workout. Make sure to use the workout logging feature to track your gains over time!

1) Please review all instructions that accompany each exercise video, as I will sometimes include special instructions on how I want you to do a movement for a particular workout. In the app, press "play" on the demonstration video to see the instructions. For circuits, press "play" on the circuit to see any special instructions relating to the circuit. 2) Use sufficient weight / resistance. Challenge yourself. Go heavy. Safe, but heavy. 3) Rest times. How much time you should rest between movements, if any, is indicated inside the app. Tap to expand the movement and the rest time will be indicated at the bottom. 4) Modifications. Sometimes I will include modifications inside the workout itself, but not always. If you do not see a modification listed inside the workout then please refer to the modifications section of the app. If you have questions, send me a direct message. I'm here to help!