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Balanced Athlete

Balanced Athlete

LEVEL: Intermediate, Advanced
LENGTH: 4 weeks
WORKOUTS: 19-45 minutes
This program is the perfect cross training compliment for runners, cyclists, swimmers, walkers, or any cardiovascular activity. It's 3 days a week focused on strength, dumbbell training, functional fine-tuning, core, and mobility. This is one of my favorite programs of ALL TIME and the exact workouts I pair with my running schedule! It's 20 years of exercise science and sweat built into one program. By Fridays, I will load your week ahead. We focus on all planes of motion to keep your body healthy and balanced. Don't miss this!

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Balanced Athlete
  • Balanced Athlete: Watch First

    Balanced Athlete launches April 12th with a companion Runners Guide. This program is the perfect cross training compliment for runners, cyclists, swimmers, walkers, or any cardiovascular activity. It's 3 days a week focused on strength, dumbbell training, functional fine-tuning, core, and mobilit...

  • Balanced Athlete: Equipment Needs

  • Runners Diet & Runners Guide

  • Functional HIIT

    In order to strengthen any muscle you have to load it—that means that you have to work it beyond the point of its previous condition. We do this in a healthy, functional way that mimics sport movement patterns. This workout is sure to fire up your heart rate as we move through 6 different exercis...

  • Cross Training Intervals I

    10 full body exercises - with the option to add 4 running intervals. This workout is sure to rev the heart rate (with or without the running option)! We use functional movement patterns in different planes of motion to create healthy muscles. Equipment needed: one set medium weights, resistance ...

  • Core & Mobility for Athletes

    Six core and mobility moves paired with a glute series and supplemental stretching.

  • Running Warm Up

    Take 5 minutes to prepare your body for a run. Great for any distance!

  • Saturday Stretch

    Great as a stand-alone stretch session, or add at the end of a walk or run!

  • Tip: Running and your Pelvic Floor

    Your core/trunk is a transfer station for everything that goes on in the body. Running dramatically increases the amount of force through the core, pelvic floor and legs. Starting running too soon can wreak havoc on your pelvic floor (PF). Its primary job is to keep that baby in and then
    afterwar...

  • Single Side Strength

    Single-sided exercises help you find imbalances and fix them. They also create a BURN in your muscles! We sprinkle in single sided workouts, but sometimes not often enough. Because they take more time. But this Full Body Strength workout is a MUST! Equipment needed: medium weights, optional heav...

  • Stretch: Post-Run Foam Roll

    One of the best ways to keep your muscles strong, healthy & supple! Stretch them out and break up tight tissues with the 4 post-running stretches. Equipment needed: 36" foam roller.

  • TRX Intervals I

    8 full body exercises - with the option to add 4 running intervals. This workout is sure to rev the heart rate (with or without the running option)! We use functional movement patterns in different planes of motion to create healthy muscles. Equipment needed: TRX.

  • Runners Workout: Full Body

    Incorporating new, unique exercises that take you outside the usual sagittal plane of motion that happens in walking, running, lunging. Fire up muscles like the glute med (think side glutes), glute min and the transverse abdominis. Combined with planks, push-ups and dips for a well rounded worko...

  • Core for Runners

    Try these 5 really important core exercises!

  • Core for Runners (Basic Level)

    A series of functional exercises to strengthen the core.

  • Recovery

    Recovery based workout full of feel good stretches!

  • Stretch: Recovery

    A recovery based workout full of feel good stretches!

  • Seated Stretches

    If you spend a lot of time sitting in a chair, these six stretches are for you!

  • Strength

    A dynamic warm, followed by a circuit style strength training workout. We will be doing 8 full body exercises then finish with a full body stretch. Equipment needed: medium weights, sliders (optional).

  • Stretch: 3 quick stretches for tight hips

    5-10 minute mini sessions that you can add-on to any workout!

  • Stretch: tight hips

    5-10 minute mini sessions that you can add-on to any workout! Equipment needed: foam roller

  • Cross Training Intervals II

    8 full body exercises - with the option to add 4 running intervals. This workout is sure to rev the heart rate (with or without the running option)! We use functional movement patterns in different planes of motion to create healthy muscles. Equipment needed: one set medium weights, resistance lo...

  • Core & Mobility with Foam Roller

    Break up tight tissues in your legs, hips and back - this creates long, pliable muscles. Combine that with unique core exercises you've never done! Equipment needed: a 36" foam roller.