Runners 40+ Strengthen Legs & Joints - EMOM Dumbbell Workout

🏋️ This 30-minute time-based EMOM leg workout helps runners 40+ increase hip, knee, ankle and foot stability, strengthen the major muscle groups in the legs as well as your core. We target the quads, glutes, hamstrings, calves and stabilizers in the hip, feet and knees. You will need a set of dumbbells.
I highly recommend doing this routine 2x a week, either on your days off from running or a few hours before or after a short run. I don't recommend doing this on long run days as your legs will need more time to recover from the long run.
The workout includes:
✅ warm-up
✅ 10 strength exercises
✅ 10 stability exercises
✅ 6 running stretches
✅ tips at the end
✅ free resource
Each exercise is 40 seconds followed with 20 seconds rest, on the minute every minute.
MODS:
💥 Increase intensity by using heavier weights and increase ROM.
💥 Decrease intensity by reducing work time, increasing rest time, and reducing ROM
Focus on being mindful of all your movements. Practice engagement.
🎁 Get the free guide as promised in the video: gofitlife.ca/running-drills-f...
🔔 Don't forget to subscribe to my channel. Your support doesn't go unnoticed. Be sure to leave a comment or post a question. I'd love to hear from you.
Happy run training!
Coach Tammy Lee ✌️
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🔹 VIDEO CHAPTERS 🔹
0:00 ➺ Intro
1:00 ➺ Warm Up
5:10 ➺ ISO T-Stand R-Leg
6:10 ➺ Right Leg Deadlift
7:10 ➺ ISO T-Stand L-Leg
8:10 ➺ Left Leg Deadlift
9:10 ➺ ISO Half Squat R-Leg
10:10 ➺ Lateral Lunge L-Leg
11:10 ➺ ISO Half Squat L-Leg
12:10 ➺ Lateral Lunge R-Leg
13:10 ➺ ISO Calf Raise Toes Out
14:10 ➺ Romanian Deadlift
15:10 ➺ ISO Calf Raise Toes In
16:10 ➺ Wide Goblet Squat
17:10 ➺ Clamshell Right Leg
18:10 ➺ Glute Bridge
19:10 ➺ Clamshell Left Leg
20:10 ➺ Wide Glute Bridge
21:10 ➺ Side-Lying Right Leg Lift
22:10 ➺ Donkey Kick Right Leg
23:10 ➺ Side-Lying Left Leg Lift
24:10 ➺ Donkey Kick Left Leg
25:49 ➺ Quad Stretch
26:52 ➺ Hip Flexor Stretch
27:57 ➺ Glute Stretch
28:52 ➺ Hamstrings & Calf Stretch
29:56 ➺ Calf & Soleus Stretch
31:00 ➺ Adductors Stretch
32:28 ➺ Running Tips
33:25 ➺ Free Guide
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❣️ IMPORTANT LINKS ❣️
🔸 Work with me: gofitlife.ca
🔸 Shop training plans: bit.ly/tammys-plans
🔸 Join my newsletter: bit.ly/gofitlife
🔸 Learn more about me: gofitlife.ca/about/
#strengthtrainingforrunners #runningworkout #runningtips #runningmotivation #legworkoutathome #fitover40 #mastersathlete #legexercises
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❗️ DISCLAIMER ❗️
Before using any information presented in this video, read my Disclaimers, Terms and Conditions found here: gofitlife.ca/terms-conditions
By using any information or advice presented in any of my videos, Users are automatically agreeing that they do so at their own risk, are voluntarily participating in these activities, assume all risk of injury and illness, and agree to release and discharge Tammy Lee Slauenwhite (op. GO FIT LIFE) from any and all claims or causes of action, known or unknown, arising out of Tammy Lee Slauenwhite's negligence.

[@TammyLeeFitness]

❣Don't forget to post in the comments and let me know how this went for you. 🎁 Also, grab this free guide to running drills from my website. NO EMAIL REQUIRED: gofitlife.ca/running-drills-for-better-running-form-and-efficiency/

[@beetracer82]

Love the balance of strength and stability - and great to have stretching at the end!

[@TammyLeeFitness]

Yaas! I'm so glad you recognized all of this. There's so much bang to get from this one routine for running. Thank you❣

[@fitnessmarketinghub]

Your workout just popped up in my recommendations this morning Tammy. Really great channel you have nice job!! 🙂

[@TammyLeeFitness]

Thank you, Regan. That's awesome. It's nuts as I had my channel since 2012 and only last October did I FINALLY figure out how to create workout videos that people WANT to use. I'm a solopreneur and wear every single hat in my business, including bookkeeping. I could do more for my channel, need to fill in some gaps, and I have a sh!t ton to learn yet. One step at a time. It certainly is a journey. 🤪

[@fitnessmarketinghub]

@@TammyLeeFitness Definitely more of a marathon than a sprint!!! Just watch those analytics they dont lie. Im a HUGE advocate of niching down and focusing on a smaller audience, give them a personalized experience and you'll have alot better luck converting them to potential products, services, 1on1 coaching etc...good luck and looking forward to watching your channel grow!! :-)

[@TammyLeeFitness]

@@fitnessmarketinghub Thank you so much for that advice. You’re awesome! 🙏