End Your Next Run With a Cardio-Strength Finisher

Finishing a run is a huge accomplishment—but push yourself a little harder than usual postrun and you’ll be on your way to your best performances.

After your next tempo run, tack on this quick finisher to the end. It only takes 15 minutes, but it’ll improve your mobility, keep your heart rate up, and help you build strength where you need it most. That way, you head out on your next run feeling faster and stronger.

How to do this workout: This moderate-intensity workout was designed by Tinman Elite coach and owner of Kinesis Integrated, 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.

You will need two dumbbells and a mini band to get started.

The Warmup: 1 round

• Lunge to Rotation: 10 reps per side
• Single-Leg Lower: 20 reps total, alternating

The Workout: 3 rounds, 1 minute of rest between each round

• Inline Lunge: 10 reps per side (with two 15- to 20-pound dumbbells)
• Double-Leg Hop: 15 reps per side
• Clamshell: 15 reps per side (with a medium resistance band)
• Renegade Row: 10 reps per side (with two 15- to 20-pound dumbbells)

The Cooldown: 1 round

• Thoracic Opener: 5 reps per side
• Flossing: 5 reps per side

1. Lunge to Rotation

1. Start standing with feet hip-width apart.
2. Step right foot forward and bend knees to drop into a lunge.
3. Hinge forward at hips and plant left hand on the ground.
4. Rotate torso to the right as you extend right arm up toward ceiling.
5. Bring right arm back down to frame right leg, stand back up, and return to starting position.
6. Repeat on left side.
7. Continue alternating for 10 reps on each side.

2. Single-Leg Lower

1. Lie faceup with knees bent at 90 degrees and feet flexed. Place hands on hips for support and press lower back into mat.
2. Extend left leg down to ground, tap heel on ground, then return to starting position.
3. Extend right leg down to ground, tap heel on ground, then return to starting position.
4. Continue alternating for 10 reps on each side.

3. Inline Lunge

1. Start standing with feet hip-width apart, holding a dumbbell in each hand.
2. Step right foot out in front of left foot, keeping both legs straight.
3. Bend knees to drop left knee to floor.
4. Then press back up to standing.
5. Do 10 lunges in this position.
6. Then switch legs.
   

4. Double-Leg Hop

1. Start standing with feet hip-width apart.
2. Jump up and down as quickly as possible for 15 reps, staying on balls of feet the entire time.

5. Clamshell

1. Loop a mini band around legs, above knees.
2. Lie on left side with knees bent to 90 degrees, resting head in left hand with right hand on outer glute to feel it engage.
3. Rotate right knee up toward ceiling, keeping both feet together.
4. Do 15 reps.
5. Then switch sides.
   

6. Renegade Row

1. Start in a high plank position with dumbbells in hand, wrists under shoulders, core engaged, and legs slightly wider than shoulder-width apart.
2. Draw the right hand up to bring the dumbbell to hip. Keep the elbow close to the rib cage.
3. Slowly lower the dumbbell back to the floor.
4. Repeat, pulling the left hand up to bring the dumbbell to the hip.
5. Continue alternating for 10 reps on each side, without letting hips dip or pike.

7. Thoracic Opener

1. Start in a half-kneeling 90-90 position, left foot in front, right knee on floor.
2. With back straight, rest right hand on left knee.
3. Bring left arm straight out in front of you then up toward ceiling, then circle it around behind you as you rotate torso to the left. Head should follow arm.
4. Continue rotating arm in this circular motion for 5 reps.
5. Repeat on other side.

8. Flossing

1. Start in a 90-90 half-kneeling position, left leg in front, right knee on the floor, both legs bent at 90 degrees.
2. Step left foot forward so there’s only a slight bend in left knee, point toes to ceiling.
3. Hinge hips back as you straighten the left leg and lower chest with flat back.
4. Return to starting position.
5. Do 5 reps.
6. Then repeat on other side.
   

This workout is part of the 30-Day Cross-Training Challenge 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 here or on the All Out Studio app.