in partnership
Make sure to spend a couple of minutes getting warmed up pre-workout. (Image: Amanda Shapin)

DC Refined x ShapinUp: Run + body weight challenge

It's April and if you haven't taken your workouts outside yet, now is the time to start! Today's workout will inspire you to get your miles and squats done in the beautiful outdoors. This workout is split into cardio work and body weight strength work, which means it's ideal to do sans-treadmill and instead in a park or track setting. All you need is a pair of running shoes. Let's jump into it.

There are four parts to this workout. You'll start with the longest run time (10 minutes) and then will complete a round of strength work. This strength set has the least number of reps. As you move through the workout, the run times will get shorter and the strength work reps will increase. As your runs get shorter with each set, try to up your pace slightly, though don't be discouraged if your pace stays the same since you will be increasing your strength rep count. Your legs will be feeling it!

A couple of tips to keep in mind:

  • For your push ups you can do these on the grass (on your knees or on your toes) or for a bit more support do them on an incline with your hands on a park bench and your toes on the ground. If you're new to push ups or working to perfect your form, incline push ups are a great place to start.
  • Tricep dips are best done off the side of a bench or step, though you can also do these with hands and feet on the ground. Make sure your fingers are pointed towards your heels. For more support, bend at the knees and have your feet flat on the ground and for more of a challenge, straighten your legs and only have your heels pressing into the ground.
  • Always make sure to warm up before getting into your workout. Either take the first few minutes of the 10 minute run on the slower side, or add in some pre-workout warm up time. And don't forget to cool down and stretch at the end.
  • The total run time in this workout is 28 minutes. If this is a shorter amount of time than you typically run, really push yourself with the pace as you have plenty of breaks from running as you complete the strength work. If this is a longer run time than you're used to, this can also include bouts of walking! Make this workout a routine that works for you.

Enjoy the (hopefully) sunny Spring weather and enjoy this workout challenge! For more workout ideas, visit