Ground Zero — Total Body Ignition | Tempo Week 1 Full Body Workout (35 Min)

Week 1 starts here. This is the baseline — the workout you'll look back on in 10 weeks and realize was just the beginning. TEMPO Series Playlist:    • TEMPO | 10-Week Functional Strength Progra...  . What is Tempo?    • Video   This full body workout kicks off the Tempo series with compound strength movements, posterior chain work, and a full-body finisher that doubles as running prep. You'll move through supersets and tri-sets targeting your legs, back, chest, and core — building the strength base every runner (and every body) needs. Warm-up and cooldown included. 37 minutes total. TEMPO is a 10-week strength program for runners and anyone who wants to build real, functional strength. Three workouts per week — Full Body, Upper Body, Lower Body — each 30–40 minutes. High-energy running music. Progressive programming. No fluff. FULL BODY: Building Strength 37 Minutes (including warm-up & cooldown) EQUIPMENT: • Moderate & Heavy Dumbbells* • Glute Band (Recommended) • Optional Bench or Sturdy Chair • Optional Small Hurdles (e.g. pencils, markers, small weights) *ANDI's WEIGHTS: Everything is relative to each person. My heavy weights might be someone else's moderate and vice versa. • Very Light = 5 lbs or less • Light = 8 - 10 lbs • Moderate = 15 - 20 lbs • Moderately Heavy = 20 - 25 lbs • Heavy = 30 - 35 lbs • Very Heavy = 40+ lbs WARM-UP (4 MINUTES) • Inchworms • Slow Mountain Climbers • Alternate Fire Hydrants • Forward & Reverse Lunges • Hamstring Scoops • Hinge + Reach on Toes • Hinge Thoracic Reach • Heel Walks WORKOUT (31 MINUTES) Part 1: Superset (2x) | 40s work x 20s rest • Romanian Deadlifts (Heavy Dumbbells) • Step-Back Lunge + High Pull (Moderate Dumbbells) Part 2: Tri-Set (2x) | 40s work x 20s rest • Dumbbell Hamstring Curl (Heavy Dumbbell) • Bear Stance Leg Extensions (Gluteband) • Pushup + Cross Toe Reach Part 3: Four-Moves (2x) | 30s-40s work x 20s rest • Step Forward Lunge + Single-Arm Press (Moderate Dumbbell) • Switch Side • Banded Squat Walk (Gluteband) • Dumbbell Clean (Moderate Dumbbells) Part 4: Four-Moves (2x) | 40s Work x 20s Rest • Choice of a) Staggered Stance Hip Thrusts or b) Staggered Stance Bridge (Optional Bench & Optional Weight) • Switch Sides • Bent-Over Overhand Row (Moderate to Heavy Dumbbells) • Neutral Grip Tricep Press (Moderate to Heavy Dumbbells & Optional Bench) Part 5: Superset (2x) | 40s Work x 20s Rest • Leg Lowers • Hurdle Hops (Bilateral or Single Leg) (Optional small objects for mini hurdles) COOL-DOWN (2 Minutes) • Downward Dog • World's Greatest Stretch (each side) • Upward Dog • Child's Pose ANDI's WEEK 1 Strength & Running Training Plan: • Day 1: Full Body Strength • Day 2: Easy Run @ Conversational Pace (3 miles) • Day 3: Upper Body Strength • Day 4: Lower Body Strength • Day 5: Rest • Day 6: Long Progressive Run (3.75 miles)** • Day 7: Rest ** Progressive Long Run: Begin at an easy effort and gradually increase your pace throughout the run. Each segment should feel slightly more challenging than the previous one while remaining sustainable. Finish strong and in control. Example: 1.5 miles @ conversational pace 1.25 miles @ slightly faster pace (about 3% faster) 1.0 miles @ slightly faster (about 3% faster)