In order to be an effective tool, running needs to be combined with cross-training as well as proper nutrition. This program is designed to combine strength training, stretching and running. By integrating cross-training into your running routine, you can crush those miles while toning up! The st...

I created this workout specifically for runners who spend a lot of time in one plane of motion. But these exercise are GREAT for everybody! Glutes are often underused and under recruited in traditional exercise. Our core is the transfer station for running. These 4 moves fire up the core and glu...

This will quickly become your FAVORITE workout! Take this workout outdoors and soak in the outdoor elements and sunshine vitamin. We start with a 4-minute warmup. Then you have the option to walk-jog-jumprope-run for 4 minutes. Then we do a 4-minute HIIT circuit. Repeat 3x following along with th...

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

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.

Full body workout focusing on your core -- because our core is our transfer station every time we take a stride. A healthy core = healthy running patterns! Equipment needed: medium set of dumbbells.

Try these 5 really important core exercises!

This is a Dynamic workout - targeting the core, mobility or range of motion and heart health. These compound movements are sure to leave you sweaty!

Circuit 1:
Reverse Lunge to Knee Press
(Advanced add agility)
Power 30 Plank Shoulder Taps

Circuit 2:
Tabletop to Low Ab Lift
(Advanced add pistol...

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: resistance loop and mat.

This is our power workout! We use medium dumbbells to increase endurance through compound exercises. These compound exercises recruit multiple muscle groups to create a big metabolic demand. This sweat session will tap into those feel good hormones. Follow Amy for the advanced level and Lindsay f...

This is our power workout! We use medium dumbbells to increase endurance through compound exercises. These compound exercises recruit multiple muscle groups to create a big metabolic demand. This sweat session will tap into those feel good hormones. Includes a 4 minute dynamic warmup and 5 minute...

With each set we increase performance (we make it harder). Why? 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 t...

We will be strengthening your body in a healthy, functional way that mimics sport movement patterns. This workout is sure to fire up your heart rate as we move through 8 different exercises, finishing with your core. Equipment needed: medium weights, light weights < 5 lbs., and optional resistanc...

Glutes are often underused or under queued. But they are so important to our kinetic chain, our core and for lifting the toosh. Many of us are quad dominant...meaning we feel lower body exercises on the front of our legs. These 7 glute-focused exercises will fire up the posterior chain, with a co...

This is our non-impact workout. We use light dumbbells and high repetitions to target every muscle. We finish with flexibility for length. Runners...this is a wonderful workout to use after a running day. The exercises supplement our running patterns by using different planes of motion. Equipment...

This workout is full of goodness! Start off with a dynamic warm up, followed by a HIIT pyramid and finish with a static feel-good flexibility session. This advanced workout is timed so you can maximize each exercise 45 seconds on 15 seconds off:

Pyramid 1-10, repeat 10-1
Switch Lunge to 2 Presse...

We move through a timed workout without rest. You choose your pace! My goal is to keep your heart rate elevated (improving heart and lung function) while toning your arms and abs. This is a FUN workout! Equipment needed: one set of medium dumbbells - preferably the hexagon shaped dumbbells.

This is our non-impact muscle isolation workout. We use light dumbbells to isolate muscles for burnout and we finish with a stretch & release. Equipment Needed: <5 lb. dumbbells, one medium dumbbell.

Circuit 1 Upper Body:
Shoulder Wheel
Inchworm + Press
Biceps Isolation
Triceps Isolation
Core St...

This is our non-impact muscle isolation workout. We use light dumbbells to isolate muscles for burnout, plus medium dumbbells to tone, with 30 second intervals repeated three times. We finish with a stretch & release. Equipment Needed: <5 lb. dumbbells, medium dumbbells, optional foam roller.

Ci...

This will quickly become your FAVORITE workout! Take this workout outdoors and soak in the outdoor elements and sunshine vitamin. Grab two cones or two plastic cups turned upside down, head outdoors and follow my cues. We start with a 4-minute warmup. For 4 minutes you have the option to walk-jog...

8 exercises + 2 stretches you can add on to any running session. Equipment Needed: hand towel and wall.

Exercise #1 Prone Glutes
Exercise #2 Lateral Plank and Mobility
Exercise #3 Push Up withe Core Stability
Exercise#4 Quadruped Core
Exercise #5 Hyperextension
Exercise #6 Dead Bug
Exercise #7 T...

We start with rolling through the tissues, then move into longer restorative stretches. Equipment needed: tennis ball, neck tie or hand towel. If you have rolled before you can use a lacrosse ball in place of the tennis ball.