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Stronger Miles

by Tiffany Ma

12-week progressive plan for beginner runners to build endurance, strength, and confidence for a 5k race at the end of the program.

PROGRAM DESCRIPTION

Program Overview
This 12-week hybrid plan is designed for strength athletes who want to build toward their first 5K—without sacrificing muscle or strength. It combines strategic strength training with progressive running sessions to help you become a more well-rounded athlete.

What to Expect

  • Strength Training (2x/week): Focused on foundational movement patterns like squats, hinges, pulls, and core work. These sessions maintain your strength and support injury resilience.

  • Running (3x/week): A structured mix of easy runs, tempo intervals, and long runs. The goal is to gradually build your aerobic capacity while keeping recovery in check.

Program Philosophy
This plan respects where you're starting from. It avoids overloading your schedule or compromising recovery. Strength and running complement each other here—you won't have to choose between performance and progress.

End Goal
By the end of 12 weeks, you’ll be:

  • Stronger and more resilient

  • Confident in your running stride

  • Ready to proudly complete your first 5K

Who It's For

  • Strength athletes curious about running

  • Lifters looking for a structured, supportive entry into endurance training

  • Anyone wanting to move with purpose, improve cardiovascular fitness, and hit a clear, motivating goal

PROGRAM OVERVIEW

  • Level
    Beginner, Novice
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Days Per Week
    5 days
  • Time Per Workout
    60 minutes
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
-
2
Bent Over Row (Dumbbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Incline Hammer Curl (Dumbbell)
3
8-10 reps
-
5
Side Bend (Dumbbell)
2
10 reps
-
6
Plank On Swissball
2
40 secs
-
7
Glute Bridge Walkout
2
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
-
2
Bent Over Row (Dumbbell)
3
8-10 reps
-
3
Lat Pulldown
3
8-10 reps
-
4
Incline Hammer Curl (Dumbbell)
3
8-10 reps
-
5
Side Bend (Dumbbell)
2
10-12 reps
-
6
Plank On Swissball
2
40 secs
-
7
Glute Bridge Walkout
2
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10-12 reps
-
2
Bent Over Row (Dumbbell)
3
10-12 reps
-
3
Lat Pulldown
3
10-12 reps
-
4
Incline Hammer Curl (Dumbbell)
3
10-12 reps
-
5
Side Bend (Dumbbell)
2
10-12 reps
-
6
Plank On Swissball
2
40 secs
-
7
Glute Bridge Walkout
2
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10-12 reps
-
2
Bent Over Row (Dumbbell)
3
10-12 reps
-
3
Lat Pulldown
3
10-12 reps
-
4
Incline Hammer Curl (Dumbbell)
3
10-12 reps
-
5
Side Bend (Dumbbell)
2
10-12 reps
-
6
Plank On Swissball
2
40 secs
-
7
Glute Bridge Walkout
2
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
8-10 reps
-
2
Goblet Squat
3
8-10 reps
-
3
Step-Up (Weighted)
2
8-10 reps
-
4
Isometric Row Hold (Dumbbell)
3
8-10 reps
-
5
Single Arm Farmer Carry
2
20 secs
-
6
Side Bend (Dumbbell)
2
8-10 reps
-
7
Plank On Swissball
2
40 secs
-
8
Glute Bridge Walkout
2
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
8-10 reps
-
2
Goblet Squat
3
8-10 reps
-
3
Step-Up (Weighted)
2
8-10 reps
-
4
Isometric Row Hold (Dumbbell)
3
8-10 reps
-
5
Single Arm Farmer Carry
2
20 secs
-
6
Side Bend (Dumbbell)
2
10-12 reps
-
7
Plank On Swissball
2
40 secs
-
8
Glute Bridge Walkout
2
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
8-10 reps
-
2
Goblet Squat
3
8-10 reps
-
3
Isometric Row Hold (Dumbbell)
3
8-10 reps
-
4
Step-Up (Weighted)
2
8-10 reps
-
5
Single Arm Farmer Carry
2
20 secs
-
6
Side Bend (Dumbbell)
2
10-12 reps
-
7
Plank On Swissball
2
40 secs
-
8
Glute Bridge Walkout
2
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
10 reps
-
2
Goblet Squat
3
10 reps
-
3
Isometric Row Hold (Dumbbell)
3
10 reps
-
4
Step-Up (Weighted)
2
8-10 reps
-
5
Single Arm Farmer Carry
2
30 secs
-
6
Side Bend (Dumbbell)
2
10-12 reps
-
7
Plank On Swissball
2
40 secs
-
8
Glute Bridge Walkout
2
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
10 reps
-
2
Goblet Squat
3
10 reps
-
3
Isometric Row Hold (Dumbbell)
3
10 reps
-
4
Step-Up (Weighted)
2
8-10 reps
-
5
Single Arm Farmer Carry
2
30 secs
-
6
Side Bend (Dumbbell)
2
10-12 reps
-
7
Plank On Swissball
2
40 secs
-
8
Glute Bridge Walkout
2
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
8-10 reps
-
2
Goblet Squat
3
8-10 reps
-
3
Isometric Row Hold (Dumbbell)
3
8-10 reps
-
4
Step-Up (Weighted)
2
8-10 reps
-
5
Single Arm Farmer Carry
2
30 secs
-
6
Side Bend (Dumbbell)
2
10-12 reps
-
7
Plank On Swissball
2
40 secs
-
8
Glute Bridge Walkout
2
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
8-10 reps
-
2
Goblet Squat
3
8-10 reps
-
3
Isometric Row Hold (Dumbbell)
3
8-10 reps
-
4
Step-Up (Weighted)
2
8-10 reps
-
5
Single Arm Farmer Carry
2
30 secs
-
6
Side Bend (Dumbbell)
2
10-12 reps
-
7
Plank On Swissball
2
40 secs
-
8
Glute Bridge Walkout
2
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
2
8 reps
-
2
Isometric Row Hold (Dumbbell)
2
8 reps
-
3
Single Arm Farmer Carry
2
20 secs
-
4
Side Bend (Dumbbell)
2
10 reps
-
5
Plank On Swissball
2
30 secs
-
6
Glute Bridge Walkout
2
20 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Side Leg Swings
1
10 secs
-
2
Walking Knee Hugs
1
10 reps
-
3
Hip Openers
1
6-8 reps
-
4
Clamshells (Band)
1
6-8 reps
-
5
Run
1
1-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Side Leg Swings
1
10 secs
-
2
Walking Knee Hugs
1
10 reps
-
3
Hip Openers
1
6-8 reps
-
4
Clamshells (Band)
1
6-8 reps
-
5
Run
1
1-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Side Leg Swings
1
10 secs
-
2
Walking Knee Hugs
1
10 reps
-
3
Hip Openers
1
6-8 reps
-
4
Clamshells (Band)
1
6-8 reps
-
5
Run
1
1-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Side Leg Swings
1
10 secs
-
2
Walking Knee Hugs
1
10 reps
-
3
Hip Openers
1
6-8 reps
-
4
Clamshells (Band)
1
6-8 reps
-
5
Run
1
1-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Side Leg Swings
1
15 secs
-
2
Walking Knee Hugs
1
10 reps
-
3
Hip Openers
1
5-6 reps
-
4
Clamshells (Band)
1
10 reps
-
5
Run
1
1-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Side Leg Swings
1
15 secs
-
2
Walking Knee Hugs
1
10 reps
-
3
Hip Openers
1
5-6 reps
-
4
Clamshells (Band)
1
10 reps
-
5
Run
1
1-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Side Leg Swings
1
15 secs
-
2
Walking Knee Hugs
1
10 reps
-
3
Hip Openers
1
5-6 reps
-
4
Clamshells (Band)
1
10 reps
-
5
Run
1
1-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Side Leg Swings
1
15 secs
-
2
Walking Knee Hugs
1
10 reps
-
3
Hip Openers
1
5-6 reps
-
4
Clamshells (Band)
1
10 reps
-
5
Run
1
1-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Side Leg Swings
1
15 secs
-
2
Walking Knee Hugs
1
10 reps
-
3
Hip Openers
1
5-6 reps
-
4
Clamshells (Band)
1
10 reps
-
5
Run
1
1-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Side Leg Swings
1
15 secs
-
2
Walking Knee Hugs
1
10 reps
-
3
Hip Openers
1
5-6 reps
-
4
Clamshells (Band)
1
10 reps
-
5
Run
1
1-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Side Leg Swings
1
15 secs
-
2
Walking Knee Hugs
1
10 reps
-
3
Hip Openers
1
5-6 reps
-
4
Clamshells (Band)
1
10 reps
-
5
Run
1
1-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Side Leg Swings
1
15 secs
-
2
Walking Knee Hugs
1
10 reps
-
3
Hip Openers
1
5-6 reps
-
4
Clamshells (Band)
1
10 reps
-
5
Run
1
1-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
-
2
Floor Press (Dumbbell)
3
8-10 reps
-
3
Half Kneeling Arnold Press (Dumbbell)
2
8-10 reps
-
4
Chest Supported Row (Dumbbell)
3
8-10 reps
-
5
Standing March (Bands)
2
30 secs
-
6
Dead Bug
2
6-8 reps
-
7
Side Plank With Reach Through
2
30 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
-
2
Floor Press (Dumbbell)
3
8-10 reps
-
3
Half Kneeling Arnold Press (Dumbbell)
2
8-10 reps
-
4
Chest Supported Row (Dumbbell)
3
8-10 reps
-
5
Standing March (Bands)
2
30 secs
-
6
Dead Bug
2
6-8 reps
-
7
Side Plank With Reach Through
2
30 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
-
2
Floor Press (Dumbbell)
3
10-12 reps
-
3
Half Kneeling Arnold Press (Dumbbell)
2
10-12 reps
-
4
Chest Supported Row (Dumbbell)
3
10-12 reps
-
5
Standing March (Bands)
2
30 secs
-
6
Dead Bug
2
6-8 reps
-
7
Side Plank With Reach Through
2
30 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
-
2
Floor Press (Dumbbell)
3
8-10 reps
-
3
Half Kneeling Arnold Press (Dumbbell)
2
8-10 reps
-
4
Chest Supported Row (Dumbbell)
3
8-10 reps
-
5
Standing March (Bands)
2
30 secs
-
6
Dead Bug
2
6-8 reps
-
7
Side Plank With Reach Through
2
30 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Split Squat (Bodyweight)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Single Leg Calf Raise (Weighted)
2
8-10 reps
-
5
Standing March (Bands)
2
30 secs
-
6
Wall Press Dead Bug
2
6-8 reps
-
7
Side Plank With Reach Through
2
30 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
-
2
Split Squat (Bodyweight)
3
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-10 reps
-
4
Single Leg Calf Raise (Weighted)
2
8-10 reps
-
5
Standing March (Bands)
2
30 secs
-
6
Wall Press Dead Bug
2
6-8 reps
-
7
Side Plank With Reach Through
2
30 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Split Squat (Bodyweight)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Single Leg Calf Raise (Weighted)
2
10 reps
-
5
Standing March (Bands)
2
30 secs
-
6
Wall Press Dead Bug
2
6-8 reps
-
7
Side Plank With Reach Through
2
30 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Split Squat (Bodyweight)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Single Leg Calf Raise (Weighted)
2
10 reps
-
5
Standing March (Bands)
2
30 secs
-
6
Wall Press Dead Bug
2
6-8 reps
-
7
Side Plank With Reach Through
2
30 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
8-10 reps
-
2
Glute Bridge (Band)
3
8-10 reps
-
3
Single Arm Shoulder Press
3
8-10 reps
-
4
Band Pull Apart
2
12-15 reps
-
5
Standing March (Bands)
2
30 secs
-
6
Wall Press Dead Bug
2
6-8 reps
-
7
Side Plank With Reach Through
2
30 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
8-10 reps
-
2
Glute Bridge (Band)
3
8-10 reps
-
3
Single Arm Shoulder Press
3
8-10 reps
-
4
Band Pull Apart
2
12-15 reps
-
5
Standing March (Bands)
2
30 secs
-
6
Wall Press Dead Bug
2
6-8 reps
-
7
Side Plank With Reach Through
2
30 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
8-10 reps
-
2
Glute Bridge (Band)
3
8-10 reps
-
3
Single Arm Shoulder Press
3
8-10 reps
-
4
Band Pull Apart
2
12-15 reps
-
5
Standing March (Bands)
2
30 secs
-
6
Wall Press Dead Bug
2
6-8 reps
-
7
Side Plank With Reach Through
2
30 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
8-10 reps
-
2
Glute Bridge (Band)
3
8-10 reps
-
3
Single Arm Shoulder Press
3
8-10 reps
-
4
Band Pull Apart
2
12-15 reps
-
5
Standing March (Bands)
2
30 secs
-
6
Wall Press Dead Bug
2
6-8 reps
-
7
Side Plank With Reach Through
2
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Side Leg Swings
1
10 secs
-
2
Alternating Lunge With Rotation
1
10 reps
-
3
Butt Kicks
1
10 secs
-
4
Run Strides
1
2-3 reps
-
5
Run
2
1-5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Side Leg Swings
1
10 secs
-
2
Alternating Lunge With Rotation
1
10 reps
-
3
Butt Kicks
1
10 secs
-
4
Run Strides
1
2-3 reps
-
5
Run
3
1-5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Side Leg Swings
1
10 secs
-
2
Alternating Lunge With Rotation
1
10 reps
-
3
Butt Kicks
1
10 secs
-
4
Run Strides
1
2-3 reps
-
5
Run
4
1-5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Side Leg Swings
1
10 secs
-
2
Alternating Lunge With Rotation
1
10 reps
-
3
Butt Kicks
1
10 secs
-
4
Run Strides
1
2-3 reps
-
5
Run
2
1-5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Side Leg Swings
1
10 secs
-
2
Alternating Lunge With Rotation
1
15 secs
-
3
Butt Kicks
1
5-6 reps
-
4
Run Strides
1
2-3 reps
-
5
Run
2
1-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Side Leg Swings
1
10 secs
-
2
Alternating Lunge With Rotation
1
15 secs
-
3
Butt Kicks
1
5-6 reps
-
4
Run Strides
1
2-3 reps
-
5
Run
2
1-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Side Leg Swings
1
10 secs
-
2
Alternating Lunge With Rotation
1
15 secs
-
3
Butt Kicks
1
5-6 reps
-
4
Run Strides
1
2-3 reps
-
5
Run
3
1-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Side Leg Swings
1
10 secs
-
2
Alternating Lunge With Rotation
1
15 secs
-
3
Butt Kicks
1
5-6 reps
-
4
Run Strides
1
2-3 reps
-
5
Run
4
1-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Side Leg Swings
1
10 secs
-
2
Alternating Lunge With Rotation
1
15 secs
-
3
Butt Kicks
1
5-6 reps
-
4
Run Strides
1
2-3 reps
-
5
Run
2
1-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Side Leg Swings
1
10 secs
-
2
Alternating Lunge With Rotation
1
15 secs
-
3
Butt Kicks
1
5-6 reps
-
4
Run Strides
1
2-3 reps
-
5
Run
4
1-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Side Leg Swings
1
10 secs
-
2
Alternating Lunge With Rotation
1
15 secs
-
3
Butt Kicks
1
5-6 reps
-
4
Run Strides
1
2-3 reps
-
5
Run
4
1-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Side Leg Swings
1
15 secs
-
2
Walking Knee Hugs
1
10 reps
-
3
Hip Openers
1
5-6 reps
-
4
Clamshells (Band)
1
10 reps
-
5
Jog
1
1-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dynamic Hamstring Sweeps
1
10-12 reps
-
2
Side Leg Swings
1
10 reps
-
3
Alternating Lunge With Rotation
1
10 reps
-
4
Walking Calf Raise
1
10 reps
-
5
Jog
2
5 mins
-
6
Run
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dynamic Hamstring Sweeps
1
10-12 reps
-
2
Side Leg Swings
1
10 reps
-
3
Alternating Lunge With Rotation
1
10 reps
-
4
Walking Calf Raise
1
10 reps
-
5
Jog
2
5 mins
-
6
Run
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dynamic Hamstring Sweeps
1
10-12 reps
-
2
Side Leg Swings
1
10 reps
-
3
Walking Lunge
1
10 reps
-
4
Walking Calf Raise
1
10 reps
-
5
Jog
2
5 mins
-
6
Run
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dynamic Hamstring Sweeps
1
10-12 reps
-
2
Side Leg Swings
1
10 reps
-
3
Walking Lunge
1
10 reps
-
4
Walking Calf Raise
1
10 reps
-
5
Jog
2
5 mins
-
6
Run
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dynamic Hamstring Sweeps
1
10-12 reps
-
2
Side Leg Swings
1
10 reps
-
3
Walking Lunge
1
10 reps
-
4
Walking Calf Raise
1
10 reps
-
5
Jog
2
5 mins
-
6
Run
1
25 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dynamic Hamstring Sweeps
1
10-12 reps
-
2
Side Leg Swings
1
10 reps
-
3
Walking Lunge
1
10 reps
-
4
Walking Calf Raise
1
10 reps
-
5
Jog
2
5 mins
-
6
Run
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dynamic Hamstring Sweeps
1
10-12 reps
-
2
Side Leg Swings
1
10 reps
-
3
Walking Lunge
1
10 reps
-
4
Walking Calf Raise
1
10 reps
-
5
Jog
2
5 mins
-
6
Run
1
35 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dynamic Hamstring Sweeps
1
10-12 reps
-
2
Side Leg Swings
1
10 reps
-
3
Walking Lunge
1
10 reps
-
4
Walking Calf Raise
1
10 reps
-
5
Jog
2
5 mins
-
6
Run
1
35 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dynamic Hamstring Sweeps
1
10-12 reps
-
2
Side Leg Swings
1
10 reps
-
3
Walking Lunge
1
10 reps
-
4
Walking Calf Raise
1
10 reps
-
5
Jog
2
5 mins
-
6
Run
1
35 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dynamic Hamstring Sweeps
1
10-12 reps
-
2
Side Leg Swings
1
10 reps
-
3
Walking Lunge
1
10 reps
-
4
Walking Calf Raise
1
10 reps
-
5
Jog
2
5 mins
-
6
Run
1
40 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dynamic Hamstring Sweeps
1
10-12 reps
-
2
Side Leg Swings
1
10 reps
-
3
Walking Lunge
1
10 reps
-
4
Walking Calf Raise
1
10 reps
-
5
Jog
2
5 mins
-
6
Run
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dynamic Hamstring Sweeps
1
10-12 reps
-
2
Side Leg Swings
1
10 reps
-
3
Walking Lunge
1
10 reps
-
4
Walking Calf Raise
1
10 reps
-
5
Jog
2
5 mins
-