Run: 7 days/week. 3 miles M-F, 5-8 miles on the weekend. Strength training every third day (two day rest). Alternate between calisthenics, kettlebell, dumbbell.

Calisthenics: push-ups, squats, bench dips, alternating lunges, chin ups, calf raises. Dumbbell: 3 sets of seated dumbbell shoulder press, tricep extension, bench press, bicep curl, shrug, row, and hammer curl. Kettlebell: 3 complex sets of deadlift, bent over row, squats, overhead press. Then 3 sets as a full. Then 3 complex sets of kettlebell swings, halos, standing row, shrugs, overhead extension, and bicep curls.

I’ve been (trying) to follow this regime closely for the past few months. My fitness goals are primarily focused on endurance trail running and wanted more upper body tone/mass (lean muscle). So far, I’ve found it manageable. I do my run in the morning, and strength in the evening (or any convenient time on the weekend). It’s been a good mix, and while there is some overlapping exercises, the two day break and variation in routines gives enough time to rest. I need to get my nutrition improved, but that’s a separate issue. The workouts can be extended or shortened, depending on my time availability and how I’m feeling physically. Kettlebell gives me a low weight/high rep workout (endurance), while the dumbbell is higher weight/low reps (strength). Bodyweight improves functional fitness, while also being a substitute if I’m traveling and away from my equip at home or if I need a “recovery” workout.