Train Like an Athlete with This 30-Day Plan

Monday’s Lower Body Workout Line-Up

Monday Week 1 Plan

Target your thighs, glutes, hamstrings and more with this workout. But first, find your stride as you speed through some sprint intervals.

CIRCUIT 1 (Intervals), repeat for 5 rounds

1. 15-Second Sprint*
2. 45-Second Rest

*You want to reach about and 8 or 9 on your level of perceived exertion during the sprint (translation: you should be breathing heavy!).

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CIRCUIT 2 (Jumps)

This circuit might involve just one move, but that’s a certainly enough of a challenge. Make sure to count your reps, so you can beat that number next week.

Athlete Training Plan: Knee Tucks Exercise

1. 1-Minute Knee Tucks

How to: Start standing with feet hip-width apart (a). Jump straight up, tucking your knees into your chest as you catch some air (b). Land softly back down, with knees slightly bent (c). Repeat.  

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CIRCUIT 3 (Run & Plyo)

Tackle three exercises for time in this second circuit, which starts with a sprint. Take a rest when you need it, especially when you finish the sequence. Repeat all three moves from the top for a second round.

1. 20-Second Sprint

Athlete Training Plan: Bear Crawl Exercise

 2. 40-Second Bear Crawl

How to: Start standing with feet hip-width apart and reach down to place your palms on the ground (a). With a slight bend in your knees, hips raised, step one hand and the opposite foot forward and then the other. You want to move at a switch pace and use the power of your glutes to move forward (b). 

Athlete Training Plan: Walking Lunges Exercise

3. 1-Minute Walking Lunges

How to: Start standing and step one foot out in front of you as you lower down, hitting a 90-degree angle with both knees. Shoulders should stay over your hips as you drop straight down (a). Step the back leg up and forward to hit a lunge on the opposite leg (b). Continue alternating as you walk forward.

CIRCUIT 3 (Plank)

Athlete Training Plan: Plank Hold Exercise

1. 1-Minute Plank Hold

How to: Get in a forearm plank position, elbows under your shoulders and hips up so you’re in a straight line from shoulders to ankles (a). Hold for 60 seconds, then take a break and repeat for 2-3 rounds.

RELATED: 5 Power Lunges for Killer Glutes

 

Monday Week 2 Plan

CIRCUIT 1 (Intervals), repeat for 5 rounds

1. 30-Second Sprint
2. 30-Second Rest

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CIRCUIT 2 (Jumps)

1. 1-minute Knee Tucks
See week #1 for the how-to and try to beat your last round of reps.

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CIRCUIT 3 (Bands and Plyos)

In this eight-move circuit, you’ll get more plyometrics (aka explosive exercises), while mixing in some resistance band work. Place the band just below your knees to really feel the burn in your backside.

Athlete Training Plan: Plyo Knee Up Exercise

1. 1-Minute Plyo Knee-Up

How to: Start standing (a). Step back and come down to your knees, one leg at a time (b). Sit back slightly and then, using your abs and hips, explode up to a squat position (c). Stand up and repeat.

Trainer tip: If you can’t quite make it to the top, step back up, one foot at a time.

Athlete Training Plan: Band Walks Exercise

2. Band Walks

How to: With a resistance band around your calves and feet hip-width apart, lower down into a shallow squat. Keep your chest up (a). Start walking forward, 12 steps each side (b). Then walk it backward, 12 steps each side.

Athlete Training Plan: Ski Jumps

3. 1-Minute Ski Jumps

How to: Start standing with feet together (a). Lower down into a shallow squat, bringing your hands in front of you (b). Explode up as you jump to the side (c). Land softly on your heels, with knees bent (d). Explode back up and jump to the other side (d). Continue alternating.

4. 1-Minute Band Walks

5. 1-Minute Plyo Knee-Up

6. 1-Minute Band Walks

Athlete Training Plan: Burpee Exercise

7. 1-Minute Burpees

How to: Start standing, then drop your hands to the floor and jump your feet back to a plank position (a). Drop your chest all the way to the ground and push yourself back up (b). Jump your feet back up to your hands (c). Jump up into the air and pull your knees into your chest for a tuck jump (d). Land softly back down and repeat.

8. 1-Minute Band Walks

RELATED: 5 Badass Resistance Band Exercises for Total-Body Strength

CIRCUIT 4 (Plank)

1. 1-Minute Plank Hold

RELATED: 5 Planks, 10 Minutes: Your Ultimate Ab Workout

 

Monday Week 3 Plan

CIRCUIT 1 (Intervals), repeat for 5 rounds

1. 45-Second Sprint
2. 15-Second Rest

RELATED: Step Up Your Running Game with This Stair Workout 

CIRCUIT 2 (Jumps)

1. 1-minute Knee Tucks
See week #1 for the how-to and try to beat your last round of reps.

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CIRCUIT 3 (TRX)

No suspension system at your gym? You can easily gain the same strength benefits by using bodyweight only, picking up some dumbbells or opting for an un-looped resistance band.

Athlete Training Plan: TRX Pistol Squat

1. 1-Minute Pistol Squat

How to: Start standing, facing the TRX. Grab a handle in each hand, palms facing each other. Stand only on your left leg, slight bend in the knee. Keep right leg placed slightly out in front of you (a). Lower down into a squat on your left leg, keeping your knee behind your toe and trying to get your hips below your knee. Your right leg hangs parallel to the floor (b). Stand back up and repeat (c). Then switch sides.

Trainer tip: Doing this with bodyweight only? Try sitting down onto a bench or chair behind you, then work your way up to getting low.

Athlete Training Plan: TRX Reverse Lunge with Knee Drive Exercise

2. 1-Minute Reverse Lunge with Knee Drive (Right Side)

How to: Facing away from the TRX, place one foot in the handle (knee bent) and step out with the other so your hips are stacked over your ankle (a). Lower down into a lunge with the standing leg, knee bent 90 degrees. The back leg drives backward, as your leg straightens (b). Drive through your front heel to explode upward, as your back leg comes forward, knee toward chest. Hop at the top (c). Lower back into a lunge and repeat (d).

Athlete Training Plan: TRX Single Leg Drop Down Exercise

3. 1-Minute Single Leg Drop Down

How to: Facing away from the TRX, place one foot in the handle (knee bent) and step out with the other so your hips are stacked over your ankle (a). Keeping your foot in the strap, place hands on the ground and jump your standing foot back into a plank (b). Drop your chest to the floor (c). Push back up, bringing your standing leg forward and coming back up to stand (d). Repeat, then switch sides.

4. 1-Minute Reverse Lunge with Knee Drive (Left Side)
See #2, but perform on your other leg.

Athlete Training Plan: TRX Squat Jumps Exercise

5. 1-Minute Squat Jumps

How to: Start standing with feet hip-width apart, holding both TRX handles with palms facing each other (a). Lower down into a squat (b). Quickly explode up, pushing off your toes (c). Lower softly back down and repeat.

CIRCUIT 4 (Plank)

1. 1-Minute Plank Hold

RELATED: The Strength Training Workout Every Runner Needs

 

Monday Week 4 Plan

Your final week of training like an athlete calls for full one-minute sprint intervals. Get ready to set new records after your warm-up. Then tackle your last lower-body routine.

CIRCUIT 1 (Intervals), Repeat for 5 rounds 

1. 1-Minute Sprint
2. 10-Second Rest

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CIRCUIT 2 (Core Work)

1. 1-Minute Knee Tucks
See week #1 for the how-to and try to beat your last round of reps.

RELATED: Ab Challenge: 5 Planks to Sculpt Your Core

CIRCUIT 3 (Plyo Power), Repeat for 2 rounds

Athlete Training Plan: Swings Exercise

1. 20 Reps Swings

How to: Holding one dumbbell at the end with both hands, stand with feet a little wider than hip-width apart. Arms should be down in front of you (a). Maintaining a flat back, hinge forward on an inhale to bring the weight between your legs. Bend your knees slightly (b). Using the power of your glutes and hamstrings, thrust your hips forward to bring the weight up to shoulder height (c). Control the weight back down and repeat.

2. 30-Second Sprint

Athlete Training Plan: Mountain Climbers Exercise

3. 1-Minute Mountain Climbers

How to: Start in a high plank position, shoulders over your wrists and body in a straight line from shoulders to ankles (a). Drive one knee in toward your chest, then straighten it back and down into a plank (b). Repeat with the opposite leg and continue alternating.

Trainer Tip: Marraccini is using gliders for an added challenge, but if you want to turn it down a notch, skip the sliding surface. Or if you want to turn the burn even more, take your climbers to the TRX.

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CIRCUIT 4 (Plank)

1. 1-Minute Plank Hold 

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