WELCOME TO THE CHAARG BOOTYCAMP!

CHAARG Run Club Training Tools

This is the place you’ll find quick links to your training tools throughout CHAARG Run Club!

Our Training Guide should answer all of your questions on training, how to read the plan, + anything else that might come up throughout CHAARG Run Club ; )

Find your Dynamic Warm-Up here!

1 Min Hamstring Stretch
5-7 Sec Each Side Quad Stretch
5-7 Sec Each Side Standing Figure 4
30 Sec Booty Boosts
1 Min Jumping Jacks
1 Min Trunk Rotations W/ High Knees
1 Min Butt Kickers W/Backstroke Arms
1 Min Power Skips
30 Sec Forearm Planks

Find your Post Run Stretch Routine here!

10 Sec Wide Leg Forward Fold
2x Each Side Runner’s Lunge
30 Sec Butterfly Stretch
30 Sec Single Leg Fold + Twist
30 Sec Figure 4 Laying Down

Runner SAM Routines

Below, you’ll find the runner SAM routines!

  • For the First 5K program you’ll be completing one of these every Tuesday.
  • For the Fastest 5K program you’ll be completing these every Monday along with your recovery run! 

Find your Runner SAM Routine #1 here!

1 Min Bodyweight Squats
1 Min Reverse Lunges
1 Min [30 Sec Each Side] Clamshells
1 Min [30 Sec Each Side] Single Leg Glute Bridges
1 Min Booty Boosts
1 Min Spider Plank
1 Min [30 Sec Each Side] Fire Hydrants
30 Sec [15 Sec Each Side] Fire Hydrant Pulses
2 Min [1 Min Each Side] Bird Dog Crunches
1 Min Dead Bugs
1 Min Supermans

Find your Runner SAM Routine #2 here!

1 Min Best Stretch Ever
1 Min Standing Hip Circles
1 Min Donkey Kick Fire Hydrant Circles [R]
1 Min Donkey Kick Fire Hydrant Circles [L]
1 Min Windshield Wipers
1 Min Spider Plank
1 Min SL Deadlifts With Knee Drive [R]
1 Min SL Deadlifts With Knee Drive [L]
1 Min Curtsey Lunges
1 Min Booty Boost Pulses
45 Sec Hollow Hold

Find your Runner SAM Routine #3 here!

2X
1 min Arm Circles Forwards
1 min Arm Circles Backwards
1 min Trunk Rotation
1 min Hip Circles [30 sec R, 30 sec L]
1 min Ankle Alphabet [30 sec R, 30 sec L]
1 min Booty Boosts
1 min Child’s Pose to Prone Press

Find your Runner SAM Routine #4 here!

2X
1 min Squat to Inchworm Walkout
1 min Best Stretch Ever
1 min Windshield Wiper Legs
1 min Hip Rocks
1 min Windmills
1 min Downward Dog w/ Calf Pedal

Find your Runner SAM Routine #5 here!

2X
1 min Child’s Pose to Upward Dog Rock
1 min Adductor Mobility [Right]
1 min Adductor Mobility [Left]
1 min Superman to Front Press Up
1 min Hip Openers with Ankle Rotation [Right]
1 min Hip Openers with Ankle Rotation [Left]
1 min Bent Over Swings
1 min Best Stretch Ever

Find your Runner SAM Routine #6 here!

3X
1 min Hip Circles [30 sec each direction]
1 min Standing Ankle Rotations [30 sec each leg]
1 min Booty Boosts
1 min Bridge with external rotation of leg [30 sec each leg]
1 min Child’s Pose to Upward Dog rock

Find your Runner SAM Routine #7 here!

2X
1 min Child’s Pose to Upward Dog Rock
1 min Standing Airplane to Knee Drive [R]
1 min Standing Airplane to Knee Drive [L]
1 min Swimming Arms [30 sec forward, 30 sec backward]
1 min Windshield Wiper Legs
1 min Marching Booty Boost
1 min Best Stretch Ever

Watch the Runner SAM Routine #8 video here! This routine is more of a yoga style flow (since it’s race week)!

Strength Workouts

Below, you’ll find the strength workouts to do each week!

Set 1: do each exercise for 45 secs

Set 2: do each exercise for 60 secs

Set 3: do each exercise for 90 secs

  1. Walking Squats 
  2. Forearm Plank 
  3. Push-Ups 
  4. Horizontal Jacks
  5. Lunge to High Knee [half time R, half time L]
  6. Yoga Sit Ups
  7. Plank Toe Taps
  8. Tricep Dips

**60 seconds rest between each set

SET 1 

10 min: AMRAP — as many rounds of this as possible in 10 min
10 Push-Ups
10 Tricep Dips
10 Supermans
10 DB Flys
1 min Plank 

 

SET 2 

10 min: AMRAP — as many rounds of this as possible in 10 min
10 Squats
10 Booty Boosts
20 Deadbugs [10 R, 10 L]
20 Reverse Lunges [10 R, 10 L]
1 min Plank

SET 3

10 min: AMRAP — as many rounds of this as possible in 10 min
10 Downward Dog Push-Ups
10 Plank Jacks
20 Side Plank Push-Ups [10 R, 10 L]
20 Side to Side Lunges [10 R, 10 L]
1 min Plank

CIRCUIT 1
Repeat 2X
15 Squat Press
15 Bicep Curls
15 Lateral Raises

CIRCUIT 2
Repeat 3X
12 Double DB Swings
12 Alternating Rows
12 Tricep Dips

CIRCUIT 3
Repeat 4X
10 Floor Flys + Tricep Press
10 Push Ups
10 Reverse Flys

Repeat 2X

30 Jumping Jacks
25 Mountain Climbers
20 Oblique Crunches [10 R, 10 L]
15 Scissor Kicks
10 Eagle Sit Ups
1 min Booty Boost Pulses
1 min Plank