Step Up to 5K:
Amputee Strength Training Program

We're challenging you to Step Up your mobility by joining us for a 5k training program.

This program is designed for anyone who has been looking to get off the couch and begin moving again, as well as people who are already in motion and looking for a good cause to support.

Download the 5K Strength Training Program

Download Exercise Program See Training Schedule

Preview of Exercise Program

Strength Training Program Workouts

Warm Up Exercises

Toe Touches
Over the Hurdles
High Knees
Butt Kickers
Karaoke

Watch Warm Up Exercises

Cool Down Exercises

Hamstring Stretch
Toe Touches
Quad Stretch
Calf / Ankle Stretch
Toe Points
Ankle Circles

Watch Cool Down Exercises

Workout A

10 Reps Each
3 Rounds

Squats
Bent Over Rows
Farmer's Carry

40 Seconds On
20 Seconds Rest

Bicycles

Workout B

10 Reps Each
3 Rounds

Deadlifts
Lat Pulldowns
Banded Side Steps

40 Seconds On
20 Seconds Rest

Penguins

Workout C

10 Reps Each
3 Rounds

Glute Bridges
Forward Lunges
Dead Bugs

40 Seconds On
20 Seconds Rest

Supermans
Bananas

Workout D

10 Reps Each
3 Rounds

Box Step Ups
Calf Raises
Overhead Press

40 Seconds On
20 Seconds Rest

Planks

Workout E

10 Reps Each
3 Rounds

Split Squats
Dumbbell Row
Farmers Carry
Lateral Lunge
Reverse Lunge

40 Seconds On
20 Seconds Rest

Superman
Banana

Workout F

10 Reps Each
3 Rounds

Hamstring Curls
Bench Press
Banded Side Steps
Leg Press
Lat Pulldown

40 Seconds On
20 Seconds Rest

Penguins
Plank

Friday Core Exercise

40 Seconds On
20 Seconds Rest

Penguins
Crunches
Bicycles
Supermans
Bananas
Suitecase Carry

Cross-Train: Treadmill

20 Minutes for First 7 Weeks
40 Minutes for Rest of Program

Cross-Train: Bicycling

20 Minutes for First 7 Weeks
40 Minutes for Rest of Program

Cross-Train: Rowing

20 Minutes for First 7 Weeks
40 Minutes for Rest of Program

Equipment You'll Need:

Kettlebells
Dumbbells
Aerobic Step
Tension Bands
Weight Bench
Lat Pulldown Machine
Leg Press
Mat