Total Body Strength 

This is a great plan for an intermediate-level athlete who has some experience with weight training, but is looking for more structure, variety, and accountability in terms of programming. You can use this program if you’re a runner, or not a runner. All the workouts are geared toward: gaining lean muscle mass to increase bone and joint strength, and improve range of motion and flexibility through mobility exercises. The variety of the exercises in these workouts is my favorite part of the plan: plyometrics (jumps), core work, bilateral and unilateral strength training, and so much more! 

Each week you will have: 

• 3-4 strength training workouts (20-40 mins) (core, lower/upper body, bodyweight, plyometrics)

• 1 mobility day: flexibility and range of motion (all bodyweight) 

Equipment needed: kettlebell (can use dumbbell instead for most of the movements), foam roller, mat, yoga block, and resistance bands.

Level: Intermediate

Additional details: If you’re familiar with weight training, but you’re tired of doing the same movements or not seeing the results you want, this program is a great way to mix it up and introduce new techniques and exercises. For the exercises that require weights, you can use any size weight you want. My advice would be to start light, master the technique, then gradually scale up. If you don’t have access to a kettlebell, you can use dumbbells.