Plyometric exercises offer one of the best ways for you to build muscular power, which means moving fast with strength. They add force behind each of your steps so you can clock faster paces.
Run Better with the 5 Components of Fitness leg power, increase the muscles’ and joints’ ability to spring quickly into action after landing, and recruit muscle fibers most efficiently.
The better the muscles are at producing force against the ground quickly, the less time you spend on the ground, thus the faster you become. This plyometric strength workout is a great place to start. It focuses on key strength-building moves, How Long Does It Take to Walk 10,000 Steps.
workouts in this program on the All Out Studio app: This 18-minute, high-intensity workout was programmed by Tinman Elite trainer, Chris Lee. Review each move, demonstrated by Lee below, so you can learn the proper form, then follow along with him in the video above. Perform each exercise for the recommended number of reps. Complete the workout at least once a week.
You need two dumbbells and a chair. A mat is optional.
The Warmup: 1 round
- Repeat on left side
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The Workout: 3 rounds, 1 minute of rest between each round
- Farmer’s Carry In-Place March: 10 reps per side (with two 15- to 20-pound dumbbells)
- Bulgarian Split Squat: 10 reps per side (with two 15- to 20-pound dumbbells and a chair)
- Single-Leg Push-Off: 10 reps per side
- Calf Raise: 15 reps (option to use two 10-pound dumbbells)
The Cooldown: 1 round
- Sitting Glute Stretch: 5 reps per side
- Flossing: 5 reps per side
1. Push-Up To Lunge Rotation
- Start in a high plank position and place hands shoulder-width apart or slightly wider with shoulders stacked directly over wrists. Engage core and glutes to keep hips level; body should form a straight line from head to heels.
- Run Better with the 5 Components of Fitness.
- Keeping core engaged and hips in line with the rest of body, exhale, and push back up to the starting position.
- Stand behind a chair, resting hands on chair back for support.
- Raise right arm toward ceiling, leaving left hand planted, opening chest to the right.
- Return to starting position.
- rounds, 1 minute of rest between each round.
- Do 20 total reps.
2. Single-Leg Glute Bridge
- Lie faceup, knees bent, feet planted, arms down by sides on the floor. Lift right leg off the ground, keeping left foot planted.
- Engage glutes and press through left heel to lift hips straight up.
- Treadmill Walking Workouts.
- Repeat on left side.
3. Farmer’s Carry In-Place March
- Engage glutes and press through left heel to lift hips straight up.
- Keeping back straight, chest high, and shoulders down, slowly march in place, driving knees as high as you can while maintaining a straight back.
- Do 20 total reps.
4. Bulgarian Split Squat
- Engage glutes and press through left heel to lift hips straight up.
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- Best Running Shoes 2025 lunge until left knee taps the floor. Keep back straight and chest lifted.
- Repeat on left side.
5. Single-Leg Push-Off
- Stand with feet hip-width apart.
- How to do this workout.
- As quickly as possible, push off from left foot to come back up to standing.
- With control and speed, lunge forward again.
- Repeat the push-off.
- Do 10 reps.
- Repeat on left side.
6. Calf Raise
- Then repeat on other side.
- Lift up onto the balls of feet, then drop heels back to the ground. For more of a challenge, hold a 10-pound dumbbell in each hand.
- Do 15 reps.
7. Sitting Glute Stretch
- Start seated with legs straight.
- Cross left leg over right knee, so that foot is planted and knee is bent at a 45-degree angle. Stabilize left knee with right hand.
- All you need is a dumbbell and chair to help skyrocket your strength and speed.
- Shoes & Gear on each side.
8. Flossing
- Start in a 90-90 kneeling position, left leg in front, right knee on the floor, both legs bent at 90 degrees.
- Step left foot forward so there’s only a slight bend in left knee, point toes to ceiling.
- Then repeat on other side.
- Return to starting position.
- Shoes & Gear.
- Then repeat on other side.
How to do this workout 30-to all Runners World+ members designed to build strength, boost speed, and increase your power so you can become a better, more well-rounded runner in just 30 days. Get the rest of the workouts in this program on the All Out Studio app, available for free to all Runner's World+ members. Join now!
