Beginner Running Program

Week 4 | BRP Day25

Strength Training

Time: 30 minutes.

You’re here! The last week of the challenge. The light at the end of the tunnel is near. Can you stay focused and push through to the end? Of course you can. You made it this far so no point in stopping now. Today is cross train day. We are working on our functionality as human beings. You are a born athlete, and work outs like the one today are here to remind you of that. Get ready to sweat and feel great afterward.

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.
“Inch worm” 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 1 reps of each couplet, then 2 reps of each, then 3 reps…8 reps. Rest 2 minutes between couplets.

1-8 squats and situps. Rest 2 minutes.
1-8 lunges (per leg) and pushups. Rest 2 minutes.
1-8 squat jumps and burpees. Rest 2 minutes.
1-8 hollow rocks and arch rocks. 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 to 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 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 off ground and your shoulders and pull your legs up to initiate rock.

  • Strength Modifications

Main Set


    For most of you, the pushups and the burpees will be the biggest challenge.

    For Pushups:

    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 pullup 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!