Today’s Shuttle Run Workout will have you breaking a sweat + building strength. When you practice shuttle runs you improve agility and speed. Farmer’s Carry (also in today’s workout) develop core, improve grip strength and shoulder stability. You can find all of our minimal equipment workouts here.

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Workout Description

Prior to the workout set up two cones 50 feet apart and determine your route for the farmers carry. Set a timer for 20 minutes. At the start of the workout complete 10 shuttle runs, then 16 dumbbell reverse lunges (with one 20 lb dumbbell) then complete a 100 meter farmers carry with one 20 lb dumbbell in each hand. Repeat this sequence until the 20 minute timer goes off. Your goal is to get as many rounds as possible in 20 minutes.

Equipment Needed

• Dumbbells
• Cones or chalk to mark shuttle run and farmers carry length

Modification Options

Beginner: Reduce the amount of the shuttle run to 8 repetitions. Decrease the weight of the dumbbell to 10 to 15 pounds for both the reverse lunges and farmers carry.

Advanced: Increase dumbbell weight to 35 lbs.

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