This challenge is for anyone who wants to build strength, mobility, and injury resistance while improving or maintaining cardiovascular endurance.

* 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 * If necessary, consult the Modifications category for alternative movements to make workouts easier/harder. * The running workouts provide beginner and advanced options so you can build your endurance training over time based off your initial skill level. The advanced running option calls for up to 80 miles of running during the challenge. All of the runs will be "easy" runs, meaning there will be no intervals or threshold runs. Feel free to substitute the runs with your own running program if you prefer to run more miles or harder miles, just be careful not to overdo it. It's recommended that you reduce your usual running volume and intensity during this program.

If you are new to running or just coming back from an injury, then I suggest starting with the beginner running option until you rebuild a solid base. Walk or walk/jog when necessary. Remember it's about being consistent, not crushing any one workout. If you are able to run, but simply don’t enjoy doing it, then I encourage you to step outside of your comfort zone and give it a try (this is a challenge after all)! Start with the beginner running option, stay consistent, walk/jog when you have to, and build your running base. That being said, you don’t have to run if you don’t want to. You may substitute some or all of the runs with a different form of cardio, such as walking, swimming, biking, elliptical, stair stepper, etc. DM me if you have questions about substitutions.

You need a gym membership that has standard workout equipment, as well as a place to run. If your gym doesn’t already have everything you need, you can purchase bands and accessories through my Amazon storefront (which can be accessed through the Extras tab in the app under "Gear"). Some workouts may be completed at home if you have the right equipment and/or take advantage of the “Modifications” category in the app as needed. NOTE: The final week of the program will be mostly at home workouts or runs, with minimal or no equipment required.

This is a 31 day challenge. There will be one workout per day. Some of the workouts will be intended for the gym, others at home, and others will be running. It is strongly 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.

Options: 1) Do the program again! (Make sure to utilize the workout logging feature to track your gains!) 2) Move on to one of the other programs inside my app. 3) Follow along with my weekly workouts - fresh workouts posted every Monday 4) Create your own routine by utilizing the Netflix-style library of upper, lower, full body, and Bulletproof Body workouts available inside the app 5) Need extra attention? Sign up for personal training with me. Learn more about online personal training on my website. https://www.runningfitnessdude.com/ Message me if you have questions!

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 and the last few reps are close to failure. 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.