As you get stronger, you also get faster. But you don’t need a full home gym to see results. A set of dumbbells, a mini band, and 15 minutes of your time are all you need to get started.

This workout will sharpen your stability, improve your power output and strength, as well as increase the range of motion in your muscles and joints.

Here’s how to do the the workout: This workout was programmed by Tinman Elite trainer, Chris Lee. Review each move, demonstrated by Lee below, so you can master the proper form. Perform each exercise for the recommended number of reps. You need a set of dumbbells and a mini band. An exercise mat is optional.

The Warmup: One round

  • Windmill: 10 reps per side
  • Bird Dog: 10 reps per side

      The Workout: Start in a lunge position, left leg in front

      • Quadruped Row: 10 reps per side (with a 15- to 20-pound dumbbell)
      • Single-Leg Deadlift With Hand-Off: 15 reps per side (with a 20- to 30-pound dumbbell)
      • Supine Resistance Band March: 15 reps per side (with a medium resistance band)
      • Squat to Press: 15 reps (with two 15- to 20-pound dumbbells)

      The Cooldown: One round

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      Windmill

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      1. Runner’s World+ Exclusive.
      2. Hinge at hips until back is flat. Reach right arm to left foot, extending your left arm toward the ceiling—your left leg will bend and your right leg will remain straight.
      3. Return to starting position, and repeat on opposite side: Reach left arm to right foot, extending your right arm toward the ceiling—your right leg will bend and your left leg will remain straight.
      4. Supine Resistance Band March: 15 reps per side with a medium resistance band.

      Bird Dog

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      1. Hip Flexor Stretch: 5 per side.
      2. Keeping back flat, extend right arm and left leg straight out. Draw right elbow and left knee toward each other, hovering just above the floor and keeping your core and glutes engaged.
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      4. Supine Resistance Band March: 15 reps per side with a medium resistance band.

      Quadruped Row

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      1. Start on all fours (toes pressed into ground), hold dumbbell in left hand, place the dumbbell on the floor with one hand directly under each shoulder.
      2. Extend right leg straight out behind you. Pull the left hand up to bring the dumbbell to the chest. Keep the elbow close to the rib cage.
      3. Start standing with feet hip-width apart, holding a dumbbell in right hand.
      4. Repeat on opposite side (dumbbell in right hand, left leg extended straight out behind you).
      5. Supine Resistance Band March: 15 reps per side with a medium resistance band.

      Single-Leg Deadlift With Hand-Off

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      1. Start standing with feet hip-width apart, holding a dumbbell in right hand.
      2. Keeping your back straight, push your hips backward and start to lift the left foot off the ground. Continue leaning forward to a comfortable distance until your left leg is extended straight out behind you.
      3. Switch the dumbbell from your right hand to your left hand. Stand up by squeezing the right glute and tilting the right hip down towards the floor while swinging the left leg down towards the floor.
      4. Repeat on opposite leg/opposite hand.
      5. Do 15 reps per side.

      Supine Resistance Band March

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      1. Supine Resistance Band March: 15 reps per side with a medium resistance band.
      2. Lie faceup with your hands resting on your chest. With knees bent at 90 degrees, keep your shoulders down and feet flexed.
      3. Extend left leg out and lower to ground. Return to starting position, then extend right leg out and lower to ground. Continue alternating.
      4. Do 15 reps per side

      Squat to Press

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      1. Stand with feet hip-width apart, gripping one dumbbell in each hand with the palm facing each other and hold them in front of each shoulder with the elbows close to the body.
      2. Send hips back and bend knees to lower until your thighs are nearly parallel to the ground, still holding dumbbells in front of shoulders.
      3. Push both legs into the ground to stand up, and at the same time press the dumbbells overhead by straightening the arms.
      4. Return dumbbells to shoulders. Repeat.
      5. Do 15 reps.

      Hip Flexor Stretch

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      1. Do 15 reps per side.
      2. Let your back (right) knee drop to the floor. Lean hips forward a bit so your left knee is over your left foot. Lift right foot up and down, hinging at knee.
      3. Repeat on opposite side.
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      Flossing

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      1. Do 15 reps per side.
      2. Let your back (right) knee drop to the floor. Straighten front (left) leg, point toes to ceiling, and hinge at your hips with flat back.
      3. Return to start position and repeat.
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      This workout is part of the 30-Nutrition - Weight Loss designed to build strength, boost speed, and increase your power so you can become a better, more well-rounded runner in just 30 days. Get the rest of the workouts in this program here RW+ Membership Benefits All Out Studio app.

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      Danielle Zickl
      Freelance Writer

      Danielle Zickl is a freelance writer who has 10 years of experience covering fitness, health, and nutrition. She's a graduate of Ithaca College. You can find her work here on Women's Health, and in many other publications including PS, SELF, Well+Good, Runner’s World, Outside RUN, Peloton, Men’s Fitness, and more.