These weekly workouts are 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. * Tip: Use the workout logging feature to track your gains over time!

This program assumes 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 access to 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/

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.

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. The workouts inside this portion of the app are oftentimes the same workouts I’m doing for the week. And I promise you, these workouts are very challenging for me! These are not intended to be “recovery” workouts. Nor are they intended to be “quick and easy.” If you find yourself breezing through these workouts on your recovery day, then in all likelihood you are not sufficiently challenging yourself with meaningful weight / resistance. This is OK if your goal for the day is recovery. But if you are trying to build strength, then you need to challenge yourself. Go heavy. Safe, but heavy. Let’s go. 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!

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.

You can make running workouts more challenging by adding easy miles to the beginning and/or end of the workout segment. You also have the option of adding extra miles, time, or reps onto the workout itself. Don't hesitate to message me if you have any questions.

It’s recommended that you try to complete each workout in an hour or less (for reference, these types of workouts usually take me 45 minutes to complete….that’s all the time I have in the morning before I have to get home and help get the kids ready for school). If you can’t finish in less than an hour I recommend you do as much as you can in 60 minutes and then stop for the day. If you stick with it, you'll slowly see an increase the amount of exercises you can perform in that hour. Note that these workouts are properly designed with the most important movements usually being placed near the beginning. As such, it’s recommended that you perform exercises in the order they are prescribed so that you still get as much benefit as possible from the workout when you do not complete the entire workout.