Hey Jolt
Hey Jolt

Run Strong Run Long

Level: Intermediate
Time: 15 mins
Equipment needed: None

You love to feel the wind in your hair and the pavement beneath your feet, but don't forget to balance yourself with a running circuit workout designed to make you strong enough to rock that extra mile.

No equipment needed here, just 15 minutes of bodyweight movement designed to optimize performance for runners.

Run Strong Run Long

Level: Intermediate
Time: 15 mins
Equipment needed: None

You love to feel the wind in your hair and the pavement beneath your feet, but don't forget to balance yourself with a running circuit workout designed to make you strong enough to rock that extra mile.

No equipment needed here, just 15 minutes of bodyweight movement designed to optimize performance for runners.


Workout Overview

Running

Running
Duration: 1 min


Freehand Jump Squat

Freehand Jump Squat
20 reps


Bodyweight Lunge

Bodyweight Lunge
20 reps // Rest 30 sec after exercise


Running

Running
Duration: 1 min


Freehand Jump Squat

Freehand Jump Squat
20 reps


Bodyweight Lunge

Bodyweight Lunge
20 reps // Rest 30 sec after exercise


Running

Running
Duration: 1 min


Freehand Jump Squat

Freehand Jump Squat
20 reps


Bodyweight Lunge

Bodyweight Lunge
20 reps // Rest 30 sec after exercise


Running

Running
Duration: 1 min


Freehand Jump Squat

Freehand Jump Squat
20 reps


Bodyweight Lunge

Bodyweight Lunge
20 reps // Rest 30 sec after exercise


Running

Running
Duration: 1 min


Bodyweight Lunge

Bodyweight Lunge
20 reps


Freehand Jump Squat

Freehand Jump Squat
20 reps // Rest 30 sec after exercise


Running

Running
Duration: 1 min



Workout Overview

Running
Running

Duration: 1 min


Freehand Jump Squat
Freehand Jump Squat

20 reps


Bodyweight Lunge
Bodyweight Lunge

20 reps // Rest 30 sec after exercise


Running
Running

Duration: 1 min


Freehand Jump Squat
Freehand Jump Squat

20 reps


Bodyweight Lunge
Bodyweight Lunge

20 reps // Rest 30 sec after exercise


Running
Running

Duration: 1 min


Freehand Jump Squat
Freehand Jump Squat

20 reps


Bodyweight Lunge
Bodyweight Lunge

20 reps // Rest 30 sec after exercise


Running
Running

Duration: 1 min


Freehand Jump Squat
Freehand Jump Squat

20 reps


Bodyweight Lunge
Bodyweight Lunge

20 reps // Rest 30 sec after exercise


Running
Running

Duration: 1 min


Bodyweight Lunge
Bodyweight Lunge

20 reps


Freehand Jump Squat
Freehand Jump Squat

20 reps // Rest 30 sec after exercise


Running
Running

Duration: 1 min


Start Workout

1. Running

Main Muscle Group: Cardio
Type: Cardio
Equipment needed: Body Only

How to Perform Exercise

Running is one of the most common and effect forms of exercise for muscle toning, weight loss and keeping your lungs and body in shape. Running improves on conditioning the body, endurance, stamina, speed, strength in the legs and core, as well as improving one's posture.


2. Freehand Jump Squat

Rep Count: 20 reps
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) To begin this exercise; start off by crossing your arms over your chest and keeping your body standing straight up. 2.) Then squat down as in a normal full squat bending at your knees until your thighs are parallel with the floor. 3.) When you reach the full squat position, use the force from your heels to push up and jump straight into the air as high as possible. 4.) As soon as you touch the floor, immediately repeat the exercise once again. 5.) Repeat this exercise for as many repetitions as needed


3. Bodyweight Lunge

Rep Count: 20 reps
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) Start off standing up straight with your knees slightly bent then get into a lunge position, and squat down through your hips. 2.) Squat down so that your front leg is parallel with the floor and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.


4. Running

Main Muscle Group: Cardio
Type: Cardio
Equipment needed: Body Only

How to Perform Exercise

Running is one of the most common and effect forms of exercise for muscle toning, weight loss and keeping your lungs and body in shape. Running improves on conditioning the body, endurance, stamina, speed, strength in the legs and core, as well as improving one's posture.


5. Freehand Jump Squat

Rep Count: 20 reps
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) To begin this exercise; start off by crossing your arms over your chest and keeping your body standing straight up. 2.) Then squat down as in a normal full squat bending at your knees until your thighs are parallel with the floor. 3.) When you reach the full squat position, use the force from your heels to push up and jump straight into the air as high as possible. 4.) As soon as you touch the floor, immediately repeat the exercise once again. 5.) Repeat this exercise for as many repetitions as needed


6. Bodyweight Lunge

Rep Count: 20 reps
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) Start off standing up straight with your knees slightly bent then get into a lunge position, and squat down through your hips. 2.) Squat down so that your front leg is parallel with the floor and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.


7. Running

Main Muscle Group: Cardio
Type: Cardio
Equipment needed: Body Only

How to Perform Exercise

Running is one of the most common and effect forms of exercise for muscle toning, weight loss and keeping your lungs and body in shape. Running improves on conditioning the body, endurance, stamina, speed, strength in the legs and core, as well as improving one's posture.


8. Freehand Jump Squat

Rep Count: 20 reps
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) To begin this exercise; start off by crossing your arms over your chest and keeping your body standing straight up. 2.) Then squat down as in a normal full squat bending at your knees until your thighs are parallel with the floor. 3.) When you reach the full squat position, use the force from your heels to push up and jump straight into the air as high as possible. 4.) As soon as you touch the floor, immediately repeat the exercise once again. 5.) Repeat this exercise for as many repetitions as needed


9. Bodyweight Lunge

Rep Count: 20 reps
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) Start off standing up straight with your knees slightly bent then get into a lunge position, and squat down through your hips. 2.) Squat down so that your front leg is parallel with the floor and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.


10. Running

Main Muscle Group: Cardio
Type: Cardio
Equipment needed: Body Only

How to Perform Exercise

Running is one of the most common and effect forms of exercise for muscle toning, weight loss and keeping your lungs and body in shape. Running improves on conditioning the body, endurance, stamina, speed, strength in the legs and core, as well as improving one's posture.


11. Freehand Jump Squat

Rep Count: 20 reps
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) To begin this exercise; start off by crossing your arms over your chest and keeping your body standing straight up. 2.) Then squat down as in a normal full squat bending at your knees until your thighs are parallel with the floor. 3.) When you reach the full squat position, use the force from your heels to push up and jump straight into the air as high as possible. 4.) As soon as you touch the floor, immediately repeat the exercise once again. 5.) Repeat this exercise for as many repetitions as needed


12. Bodyweight Lunge

Rep Count: 20 reps
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) Start off standing up straight with your knees slightly bent then get into a lunge position, and squat down through your hips. 2.) Squat down so that your front leg is parallel with the floor and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.


13. Running

Main Muscle Group: Cardio
Type: Cardio
Equipment needed: Body Only

How to Perform Exercise

Running is one of the most common and effect forms of exercise for muscle toning, weight loss and keeping your lungs and body in shape. Running improves on conditioning the body, endurance, stamina, speed, strength in the legs and core, as well as improving one's posture.


14. Bodyweight Lunge

Rep Count: 20 reps
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) Start off standing up straight with your knees slightly bent then get into a lunge position, and squat down through your hips. 2.) Squat down so that your front leg is parallel with the floor and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.


15. Freehand Jump Squat

Rep Count: 20 reps
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) To begin this exercise; start off by crossing your arms over your chest and keeping your body standing straight up. 2.) Then squat down as in a normal full squat bending at your knees until your thighs are parallel with the floor. 3.) When you reach the full squat position, use the force from your heels to push up and jump straight into the air as high as possible. 4.) As soon as you touch the floor, immediately repeat the exercise once again. 5.) Repeat this exercise for as many repetitions as needed


16. Running

Main Muscle Group: Cardio
Type: Cardio
Equipment needed: Body Only

How to Perform Exercise

Running is one of the most common and effect forms of exercise for muscle toning, weight loss and keeping your lungs and body in shape. Running improves on conditioning the body, endurance, stamina, speed, strength in the legs and core, as well as improving one's posture.