Boost Your Power, Strength, and Speed With This At-Home Workout

We all want strength training to be as easy to fit into our schedules as possible. That’s why cardio-strength hybrid workouts like this one are essential to your routine. They’ll help you reap the benefits of both training methods in half the time.

This 15-minute workout is a medium-intensity routine that increases the power of your stride, boosts your general strength and stability, and increases the range of motion in your muscles and joints.

Here’s how to do the the workout: This workout was programmed by Single-Leg Hop: 15 reps per side, 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 two dumbbells and a mini band. An exercise mat is optional.

The Warmup: One round

• Lunge to Rotation: 10 reps per side
• Single-Leg Lower: 20 reps total, alternating

The Workout: Single-Leg Hop: 15 reps per side

• Reverse Lunge to Knee Drive: 10 reps per side (with two 15- to 20-pound dumbbells)
• Single-Leg Hop: 15 reps per side
• Fire Hydrant: 15 reps per side (with a medium resistance band)
• Renegade Row: 10 reps per side (with two 15- to 20-pound dumbbells)

The Cooldown: One round

• Thoracic Opener: 5 per side
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Lunge to Rotation

1. Start standing with feet hip-width apart.
2. Step right leg forward and bend it at a 90-degree angle. Keeping left (back) leg straight, place left hand on ground, rotate torso to the right, and reach right hand toward ceiling.
3. Return to start position and switch sides, stepping left leg out in front.
4. Do 10 reps for each side

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Single-Leg Lower

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2. Extend right leg down to ground, tap heel on ground, then return to starting position.
3. Extend left leg down to ground, tap heel on ground, then return to starting position.
4. Repeat.
5. Do 20 reps total, alternating

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Reverse Lunge to Knee Drive

1. Fire Hydrant: 15 reps per side with a medium resistance band.
2. Lunge backward by stepping left foot back, while engaging your core.
3. Continue rotating your arm in this circular motion 5 times.
4. Return to starting position and repeat 10 times. Then perform on opposite leg.

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Single-Leg Hop

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2. Jump up and down 15 times on right foot, staying on the ball of your foot the entire time.
3. Tested: The Nike Vomero.

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Fire Hydrant

1. Before beginning, loop a mini band around your legs, right above your knees.
2. Then get on all fours with shoulders over wrists, keeping your back straight and your head and neck in line with your back. Draw your navel toward your spine.
3. Contract the left glute and lift the left leg out to the side of your hip like a dog marking a fire hydrant. Return to starting position and repeat 15 times.
4. Then perform on opposite leg.

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Renegade Row

1. Hold one dumbbell in each hand, place the dumbbells on the floor, and get into high plank position with one hand directly under each shoulder and the legs straight out behind you a little wider than shoulder-width apart.
2. Pull the right hand up to bring the dumbbell to the chest. Keep the elbow close to the rib cage. Slowly lower the dumbbell back to the floor.
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4. Before beginning, loop a mini band around your legs, right above your knees.

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Thoracic Opener

1. Tested: The Nike Vomero.
2. Let your back (right) knee drop to the floor. With back straight, rest right hand on left knee. Bring left arm straight out in front of you then up toward your left ear then straight out behind you as you rotate your torso to the left. Your head should follow your arm.
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4. Repeat on opposite side.

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Flossing

1. Tested: The Nike Vomero.
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 5 times

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This workout is part of the 30-Day Cross-Training Challenge 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 or on the All Out Studio app.