Runderwear™ 60 Day Challenge

Runderwear™ 60 Day Challenge

Runderwear 60 Day Challenge home workout plans

Be a stronger runner in 60 days and join the staff at Team Runderwear as we commit to a daily 10am workout to keep moving and to improve our running strength. Conquer the Runderwear™ Pyramid Challenge, achieve Weekly Mini Challenges and measure your progress from start to finish.

The Runderwear™ Pyramid Challenge

25 Squats / 20 Lunges / 15 Sit Ups / 10 Push Ups / 5 Burpees / 10 Push Ups / 15 Sit Ups / 20 Lunges / 25 Squats.

Complete this with good form as fast as possible to measure your RunderwearTM Pyramid Challenge time. This is used as your marker to monitor your improvement with your benchmark time, progress time and final time.


DAY 1: Runderwear™ Pyramid Challenge - Benchmark

25 Squats / 20 Lunges / 15 Sit Ups / 10 Push Ups / 5 Burpees / 10 Push Ups / 15 Sit Ups / 20 Lunges / 25 Squats.

Set up a timer and record the first of your Runderwear™ Pyramid times by completing the circuit above. Remember to focus on good form and be sure to mark your time so we can measure your improvement on Day 30 and on Day 60!

If you are unsure on what the correct form is for any of the exercises, check out our YouTube channel for examples on form and how to make each exercise easier or more challenging.

DAY 2

Squats: 40 seconds of squats, 20 seconds of rest

Sit Ups: 40 seconds of sit ups, 20 seconds of rest

Lunges: 40 seconds of lunges, 20 seconds of rest

Plank: 40 seconds of plank, 20 seconds of rest

Repeat the 4 exercises 5 times with your only rest being the 20 second intervals.

DAY 3

10 Bulgarian split squats

10 calf raises

45 seconds wall squat holds

10 hip bridges

Repeat the 4 exercises three times.

DAY 4

5 burpees

10 push ups

15 sit ups

Repeat continously for 12 minutes.

Rest and recover.

60 second plank, 60 second rest.

Repeat plank and rest cycle for 3 times.

DAY 5:

10 squats

30 seconds side planks on each side

10 lunges on each leg

10 tricep dips

Repeat the 4 exercises 3 times.

DAY 6

Stretch day! We dedicate a day entirely to stretching so that we can repair our muscles and support our body's recovery. Stretching is often neglected and ignored but is vitally important to see improvement and progression.

DAY 7

Bulgarian Split Squats: 40 seconds of BSS, 20 seconds of rest

Calf Raises: 40 seconds of calf raises, 20 seconds of rest

Wall Squat Hold: 40 seconds of WSH, 20 seconds of rest

Hip Bridges: 40 seconds of hip bridges, 20 seconds of rest

Repeat the 4 exercises 5 times with your only rest being the 20 second intervals.

DAY 8

10 squats

30 seconds side plank on each side

10 lunges

10 tricep dips

Repeat the 4 exercises 3 times.

DAY 9

5 burpees

10 push ups

15 sit ups

Repeat continously for 12 minutes.

Rest and recover.

60 second plank, 60 second rest.

Repeat plank and rest cycle for 3 times.

DAY 10

Squats: 40 seconds of squats, 20 seconds of rest

Sit Ups: 40 seconds of sit ups, 20 seconds of rest

Lunges: 40 seconds of lunges, 20 seconds of rest

Push Ups: 40 seconds of push ups, 20 seconds of rest

Repeat the 4 exercises 5 times with your only rest being the 20 second intervals.

We recommend that you consult with your doctor before beginning any exercise program. You should be in good physical condition and be able to participate in the exercise.
You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Runderwear from any and all claims or causes of action, known or unknown, arising out of the use of this training guidance.

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One thought on “Runderwear™ 60 Day Challenge

  1. avatar Al Good says:

    Wow excellent enjoyed that session but a bit of a wobble on the lunges

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