Beginner Running Program

Week 2 | BRP Day11

Strength Training

Time: 30 minutes.

We want to be functional human beings, right? Here at TRE we believe that the human body is the most amazing machine in the known universe. So, let’s unlock that amazing human potential that we all have! To do this we have to challenge our range of motion, build strength, and improve coordination. Today we are doing just that with the first strength training workout of the week. Notice the higher rep count then last week. Don’t be intimidated. You may surprise yourself with what you are capable of.

Workout: Body Weight Strength Workout

Duration: 30 minutes

Location: Local gym, park, or your living room


  • Overview & Warm Up

  • Warm up (5min)

    • Start with a brisk walk or jog.
    • Arm circles starting small and progressing to 10-15 larger ones
    • Arm hugs, 10-15. Feel the stretch in your back and your chest opening.
    • “Inchworm” – Standing to planks, 5 times. Go for a push-up when in plank position if you’re feeling strong!
    • Stand back up for leg swings, 15-20 times on each leg. Remember to stay tall. Swing one leg back into a lunge position, your legs about shoulder width apart. Lean forward on both hands with your front leg bent at the knee and rotate in a circle at the hips.

  • Main set (20 min)

    Perform 7 reps of each couplet, then 6 reps of each, then 5 reps…1 rep. Rest 2 minutes between couplets.



    7 squats, 7 sit-ups
    6 squats, 6 sit-ups
    5 squats, 5 sit-ups
    4 squats, 4 sit-ups
    3 squats, 3 sit-ups
    2 squats, 2 sit-ups
    1 squat, 1 sit-up

    Rest 2 minutes

    7 lunges (per leg), 7 pushups
    6 lunges, 6 pushups

    1 lunge, 1 pushup

    Rest 2 minutes

    7 squat jumps, 7 burpees
    6 squat jumps, 6 burpees

    1 squat jump, 1 burpee

    Rest 2 minutes

    7 hollow rocks, 7 arch rocks
    6 hollow rocks, 6 arch rocks

    1 hollow rock, 1 arch rock

    Rest 2 minutes


    ***It’s important that these movements feel good even while they challenge you. That means if there is any PAIN or serious DISCOMFORT, stop doing that movement and either move on or sub for something else. Post to us on Facebook and we can provide alternatives :)***

    NOTE: Scroll down for pushup and burpee modifications.


  • Squats

    Squat: keep your belly and butt tight and knees out as you squat.

  • Situps

    Situps: Sit up tall through the spine. Try the butterfly or straight legged variations for a challenge.

  • Lunge

    Lunge: Keep your hips square and forward, feet shoulder width apart, and front shin vertical as you lunge.

  • Pushups

    Pushup: Screw those hands in and tilt your shoulders forward as you drop all the way to the ground.

  • Burpee

    Burpee: For an extra challenge, try jumping in and out with your heels and big toes together and your heels landing on the ground.

  • Squat Jumps

    Squat Jumps: it’s time to be explosive on the takeoff, and cat-like as you land.

  • Hollow Rocks

    Hollow Rocks: Press your low back hard into the ground as you set up. Alternately, pull your hips ups and push them forward to rock. Modify this workout by starting with one leg tucked or both legs tucked in or by holding a static position.

  • Arch Rocks

    Arch Rocks: Squeeze your butt, tighten your abs, and press your hips into the ground. Gently pull your thighs and shoulders off ground and pull your legs up to initiate rock.


  • Strength Modifications

  • Pushup & Burpee Modifications
    • Elevated pushup against a bench, box or table.
    • Pushups descending with straight legs, but dropping to knees to press up.
    • Pushups with a band around your hips (attached to a pull-up bar above you).
    • Cut the volume of each set in half!
    • Hold a straight arm plank.
    • Cut out altogether.

    For Burpees:

    • Do a straight arm variation called a “sprawl” (i.e. skip the pushup part).
    • Step in and out of the plank (i.e. don’t jump in and out).
    • Cut the volume of each set in half.
  • A Note On Volume
    • It’s important to feel comfortable with the current volume BEFORE increasing the volume in subsequent weeks.
    • That means it’s ok to stay at week 1’s 6-1 volume level for the rest of the month, especially if it still feels challenging!