Warm Up
- Toe Touches
- Over the Hurdles
- High Knees
- Butt Kickers
- Karaoke
Step Up to 5K
5K strength training program
We're challenging you to step up your mobility with a free 5K training program — built for anyone ready to get off the couch and start moving, and for those already in motion looking for a good cause to support.
Get the free training program
Everything you need to train at your own pace — the full exercise program, a week-by-week schedule, and your spot in the fun run.
Strength training program workouts
Equipment you'll need
- Kettlebells
- Dumbbells
- Aerobic step
- Tension bands
- Weight bench
- Lat pulldown machine
- Leg press
- Mat
Cool Down
- Hamstring Stretch
- Toe Touches
- Quad Stretch
- Calf / Ankle Stretch
- Toe Points
- Ankle Circles
Workout A
10 reps each · 3 rounds
- Squats
- Bent Over Rows
- Farmer's Carry
40s on · 20s rest
- Bicycles
Workout B
10 reps each · 3 rounds
- Deadlifts
- Lat Pulldowns
- Banded Side Steps
40s on · 20s rest
- Penguins
Workout C
10 reps each · 3 rounds
- Glute Bridges
- Forward Lunges
- Dead Bugs
40s on · 20s rest
- Supermans
- Bananas
Workout D
10 reps each · 3 rounds
- Box Step Ups
- Calf Raises
- Overhead Press
40s on · 20s rest
- Planks
Workout E
10 reps each · 3 rounds
- Split Squats
- Dumbbell Row
- Farmers Carry
- Lateral Lunge
- Reverse Lunge
40s on · 20s rest
- Superman
- Banana
Workout F
10 reps each · 3 rounds
- Hamstring Curls
- Bench Press
- Banded Side Steps
- Leg Press
- Lat Pulldown
40s on · 20s rest
- Penguins
- Plank
Friday Core
40s on · 20s rest
- Penguins
- Crunches
- Bicycles
- Supermans
- Bananas
- Suitcase Carry
Cross-Train
Pick one each session
- Treadmill
- Bicycling
- Rowing
20 minutes for the first 7 weeks, then 40 minutes for the rest of the program.
Ready to take your next step?
See a prosthetist who listens. We'll be in touch within 24 hours, Monday–Thursday.