20-Minute Gym Workout for Runners | Whole Body!

Runners, you will love this 20-minute gym workout! All you need is a kettlebell, pair of dumbbells, a jump rope, and the desire to get stronger 🙂

Here’s how this 20-minute workout breaks down:
4 Minute Warmup:
– 2 minutes of jump rope (or running in place or jumping jacks)
– 2 minutes of dynamic hip and shoulder warmup

12 Minute “Every Minute On The Minute” (EMOM) Main Set:
– Minute 1: 8-10 Dumb Bell Push Press (substitute with pushups or burpees if no dumbbells)
– Minute 2: 10-12 Dumb Bell Front Rack Lunges (substitute with goblet style lunge or bodyweight lunge with no dumbbells)
– Minute 3: 10-20 Kettle Bell Swings (substitute with a dumbbell swing if no KB or squat jumps if you don’t want to swing).

Repeat 3 more times for a total of 4 rounds of each!

4 Minute Cooldown:
– 2 minutes of quad smashing per side with your dumbbell or kettlebell (substitute with quad foam rolling if no KB or DB).

Remember to practice a few reps of each movement for quality reps and an appropriately challenging weight. You can make this workout easier or harder by first varying the number of reps you do and then by the weight you choose. Make sure the last few reps look as good as the first!

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