Looking for a workout that hits all the right muscles and keeps your heart rate pumping? This run, plank, farmer’s carry, and step-up combo is a powerhouse routine that blends cardio with full-body strength training. You’ll challenge your endurance, core stability, grip strength, and leg power in just a few efficient moves. Whether you’re aiming to improve overall fitness or add variety to your routine, this workout is designed to push your limits and deliver results. Ready to sweat it out? Let’s get moving!Find all of our minimal equipment workouts here.

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Workout Description

Prior to the workout determine your 200 meter run route. At the start of the workout complete a 200 meter run. Then complete a 30 second plank on your hands or your elbows. Next grab your dumbbells and complete a 100 meter farmers carry. Finish the round with 10 step-ups to a 20 inch box or stable elevated surface. Repeat this sequence for 6 rounds total.

Equipment Needed

• Dumbbells
• Plyometric box or elevated stable surface

Modification Options

Beginner: Decrease the run length to 100 meters if unable to complete 200 meters without walking. Reduce farmers carry weight to 15 lbs.

Advanced: Use 35 to 45 lb dumbbells. Swap step-ups for box jumps.

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