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The Interval Running Workout That Strengthens Your Whole Body

Running long distances can be a total draggg. The solution? Add some fat-blasting, tone-all-over strengthening moves in between your miles for a little bit of fun and a whole lot of burn. This workout was created by the perfect running interval expert: Barry's Bootcamp and Nike Master Trainer Rebecca Kennedy.

The gist: Head out for your run and cue up a great playlist (like this urban running playlist or this Ellie Goulding–approved running playlist). You'll alternate running for two songs, then do four sets of two exercises. Repeat, working through the exercises listed below until the whole workout is completed.

Alternating Bench Push-Ups

A. Start with hands on the bench wider than shoulder-width apart, and feet together on the ground so that body forms an incline plank position.

B. Lower chest down to tap bench, pointing elbows out to 45 degrees, then press body back up to starting position.

C. To make the move more advanced, place feet together up on the bench and hands on the ground under shoulders, so that body forms a decline plank position. Perform the push-ups this way, lowering chest until forearms and upper arms form 90-degree angles.

Do AMRAP for 20 seconds; then rest for 10 seconds.

Air Squats

A. Start standing with feet wider than hip-width apart, hands clasped in front of chest, elbows slightly bent.

B. Engage core, push hips back and bend knees, lowering the body into a squat, then immediately push back up to the starting position.

Do AMRAP for 20 seconds; then rest for 10 seconds.

Repeat three more times, alternating push-ups and air squats. Then run for two more songs.

Triceps Dips

A. Sit down on the edge of a bench, arms by sides with hands gripping bench and fingers facing forward.

B. Pressing into heels, lift butt and hover an inch in front of bench. Keep shoulders down and back and chest lifted.

C. Bend arms to lower torso until upper arms and forearms form a 90-degree angle. Squeeze triceps and press through palms to extend arms again.

Do AMRAP for 20 seconds; then rest for 10 seconds.

Bench Step-Ups

A. Start facing the bench, with feet together. Step up on the right bench with right foot and push through heel to stand up on bench, driving left knee up until thigh is parallel with the ground.

B. Step left leg down to the ground, then right leg to return to starting position. Repeat on left side.

Do AMRAP (alternating sides) for 20 seconds; then rest for 10 seconds.

Repeat three more times, alternating triceps dips and bench step-ups. Then run for two more songs.

Plank Knee Drive

A. Start in a high plank position with feet together. Drive right knee in between elbows and contract core.

B. Place right foot next to left, then repeat on opposite side, driving left knee in between elbows.

Do AMRAP for 20 seconds; then rest for 10 seconds.

Hollow Holds

A. Start by lying faceup on the ground, arms by sides.

B. Contract core and press lower back into the ground, then lift feet and shoulders off of the ground. To make it more advanced, stretch arms overhead with biceps by ears.

Hold this position for 20 seconds; then rest for 10 seconds.

Repeat three more times, alternating plank knee drives and hollow holds. Then run for two more songs.

Plank March

A. Start in a low plank position.

B. Maintaining square hips, place your right hand under your right shoulder, then left hand under your left shoulder, then proceed to lower back down to your right elbow, then your left elbow.

Continue alternating the hand you come up with first for 20 seconds; then rest for 10 seconds.

Reverse Plank Knee Drives

A. Sit on the floor, feet in front with knees bent. Hands rest on the ground a few inches behind hips with fingers pointing backward.

B. Press hips up to come into tabletop position. Keep chest lifted and shoulders open. Pull right knee into chest, keeping thigh and shin at 90-degree angle.

C. Place right foot down, and repeat on left side. To make it more advanced, extend legs and drive knees up from there.

Continue alternating knee drives for 20 seconds; then rest for 10 seconds.

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