30 Min Lower Body Workout | Runners Strength Series 2.0
Week 3, Workout 3 🏃♀️🔥 Lower Body Strength with Isometric Holds – 30 minutes This lower body session adds isometric holds between movements to increase time under tension and build strength where runners need it most. Expect controlled reps, deep holds, and a serious burn through the glutes, quads, hamstrings, and calves. Isometric work helps improve joint stability, tendon strength, and control, all key for staying efficient and injury-resistant while running. ✔️ 30-minute session ✔️ 60s work / 20s rest / 20s hold ✔️ Lower body focused ✔️ Dumbbells + chair needed ✔️ Runner-specific strength Take your time with the holds, breathe through them, and keep your form solid. Fuel up, stay hydrated, and move with intention. Save this one for your strength days and keep progressing through the Runners Strength Series. Workout Guide: 1) Close Squat 2) Hold (Close Squat) 3) Close Squat 1) Static Lunge 2) Hold (Static Lunge) 3) Static Lunge (Same Side) 1) Static Lunge (Switch Sides) 2) Hold (Static Lunge) 3) Static Lunge 1) Glute Bridge 2) Hold (Glute Bridge) 3) Glute Bridge 1) Calf Raise 2) Hold (Calf Raise) 3) Calf Raise (Switch Side) 1) Belgium Split Squat 2) Hold (Belgium Split Squat) 3) Belgium Split Squat (Same Side) 1) Belgium Spilt Squat (Switch Sides) 2) Hold (Belgium Split Squat) 3) Belgium Split Squat 1) Elevated Hamstring Bridge 2) Hold (Elevated Hamstring Bridge) 3) Elevated Hamstring Bridge 1) DB RDL 2) Single RDL 3) Single RDL (Switch Sides) 1) Body Weight Squat 2) Hold 3) Body Weight Squat 4) Hold --------------------------------------------------------------------------------------------------------------------------------------- Welcome! I'm Charlotte, co-founder and Run & Strength Coach for CMF Running. My mission is to assist runners in reaching their goals through personalized training plans and comprehensive support. I prioritize not only running but also strength training, injury prevention, and overall well-being to foster well-rounded and successful athletes. Guidance, consistency, and community support are key elements in achieving peak performance. Through my coaching and mentoring, I strive to empower runners to conquer their goals and relish the journey. My commitment to clients' success is evident in my personalized approach and unwavering dedication to their athletic development. Explore CMF Running Website: https://cmfrunning.nz/ Schedule a Call with Coach Char: https://calendly.com/cmfrunning/coach... Join our CMF Yearly Membership: https://www.cmfrunning.nz/pages/cmf-r... Use the discount code WELCOME50 to get 50% off your first year Connect on Social Media: Instagram: / trailgirlcharlotte Strava: / strava YouTube: / @trailgirlcharlotte Disclaimer: These workouts are training enhancements only. They are not substitutes for consulting a health professional for prior or current health conditions or injuries. Engaging in this exercise workout or exercise program is a choice made at your own risk, and you are responsible for any injuries that may occur during the workout.
