DVRT Strength Workout For Busy Mother Runners!


Welcome to back to our Wild Workout Wednesday link up! Each week I link up with Angelena Marie from  Angelena Marie: Happy, Healthy & Balanced , Michelle at Fruition Fitness  and Nicole from Fitful Focus to bring you workout ideas, motivation, inspiration and recipes to try.  Join us for a wild workout each week by reading along or grab the button and link up if you have a fitness or healthy living post to share!

Mother runners.  We are a busy breed.  Not only do we need to find time to take care of the house, cook dinner, shuttle the kids to and from school and do our best to keep them satisfied (if that is even possible) but we also have chosen to commit our fitness to running.  

Not because we are crazy (okay, maybe we are) but because running keeps us from going crazy. The hours that we spend pounding the pavement take time, money (no, running isn’t really free), dedication and some days, all the motivation that you can muster.  We do it to keep ourselves sane so that all the cooking, cleaning and toddler tantrums are just that much more manageable.

In an effort to fit in our runs we often fail to find the time to include strength training in our schedule.  For those runners that don’t regularly strength train it can seem like an intimidating or time consuming task but it honestly doesn’t have to be.  In fact, you should be including strength training into your running routine and not just because it will make you a stronger runner and help to improve performance but also because it helps to prevent injuries as well. 

You might also like:  Treadmill & Ultimate Sandbag Circuit Workout

So my logic here being that an injured runner equals no running therefore creating a very angry, crazy (the bad kind) runner.  To prevent this from happening, strength training is imperative but generalized weight training isn’t the answer either.  The exercises should be specialized to the muscle you need to improve your performance while building strength AND endurance. 

Thankfully you don’t need to take hours out of your day in order to do this.  In fact, you only really need 20 minutes and an Ultimate Sandbag. 

DVRT Ultimate Sandbag Quick 20 Minute Total Body Strength Workout for Mother Runners



DVRT Ultimate Sandbag Quick 20 Minute Total Body Strength Workout for Mother Runners Videos: MAX Lunge, USB Sprinter Stance Thruster, USB Sprinter Stance Bent Over Row, USB Clean.

This unilateral workout is designed to help strengthen stabilizer muscles, correct imbalances and prevent injuries, not to mention that it totally works your core too- BONUS! 

It is also designed so that it is easy to do at home even if the little ones are running around.  The next time you think you don’t have enough time, turn on Mickey Mouse or Dora or whatever the current toddler craze is and give this workout a try.  You’ll be done quick enough to sing Dora’s celebratory “we did it!” song along with her leaving you time to get back to all the other fun things in your life….like laundry! 😉

Want to learn more about DVRT principles and take your training to the next level? Then be sure to join me at the DVRT (Dynamic Variable Resistance Training) Workshop on March 19th in Syracuse, NY

You might also like:  DVRT: Sometimes Size Has Nothing To Do With Strength

If you’re interested in becoming DVRT certified but can’t find a certification course near you, there is good news! They are now offering the Level 1 Certification Online!

Questions about either? Feel free to ask in the comments or shoot me an email!  

Remember to grab the button, link back and linkup if you have a workout to share! :)

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About me

Annmarie is a self proclaimed foodie, avid long distance runner and functional fitness coach. A DVRT Master Trainer, HKC Instructor and food allergy sufferer, she writes about strength training for runners as well as shares allergy friendly recipes for busy athletes.   She is also the owner of Strength In Motion Studio, mother of two sassy sisters and wife to a chronically busy chiropractor.   Subscribe by email for updates to get the latest workouts, advice and recipes straight to your inbox!


10 Minute Ultimate Sandbag Core Workout for Runners! This workout incorporate Dynamic Variable Resistance Training core moves with the Ultimate Sandbag for a quick and effective way to strengthen your core so you can run stronger and faster! Find workout details on
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DVRT Ultimate Sandbag Snow Strong Workout
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jill conyers
Reply January 6, 2016

I'm definitely pinning this for later. I don't have a sandbag but I'm sure I can make it work.
jill conyers recently posted...Inspired To Be FitMy Profile

    Reply January 7, 2016

    Yay, thank you! Let me know how it goes!

Angela @ happy fit mama
Reply January 6, 2016

I love it! I don't have a sandbag but I'll find something else to use. Maybe a kid? ;)
Angela @ happy fit mama recently posted...Find Your Speed on the TreadmillMy Profile

    Reply January 7, 2016

    Haha yes, that's one way to include them in the workout ;)

Brandi @ Java & Sole
Reply January 6, 2016

I love following your sandbag workouts a can buy those at most sports specialty stores? I think the change of pace is just what I need for my strength training this time!

    Reply January 7, 2016

    They are mostly available online- you can get them right on or even on amazon, I believe.

Susie @ SuzLyfe
Reply January 6, 2016

This will definitely work you out--it engages all the systems, all the time! Love this!
Susie @ SuzLyfe recently posted...Tips for New Runners and Fitness Newbies from Coach SuzMy Profile

    Reply January 7, 2016

    Thank you! :)

Julie @ Running in a Skirt
Reply January 6, 2016

What a great workout! I love the way you put the sandbag workout together for the blog. So creative and cool pictures. Happy Wednesday!
Julie @ Running in a Skirt recently posted...Healthy Smoothies Delivered to Your Door With Green BlenderMy Profile

    Reply January 7, 2016

    Thank you! :) I had fun putting it together.

Deborah @ Confessions of a Mother Runner
Reply January 6, 2016

I am loving all of your workouts lately! You are strength training is so important and it makes you feel bad ass too. Thanks for the link up
Deborah @ Confessions of a Mother Runner recently posted...Lifetime Fitness Indoor Tri recapMy Profile

    Reply January 7, 2016

    It really does make you feel like a bad ass! :)

Autumn @AutumnPTW
Reply January 6, 2016

Great workout, I love the sand bag workouts! I dont have one yet, but im pinning for the future!
Autumn @AutumnPTW recently posted...Spinach Salad with Hot Bacon DressingMy Profile

    Reply January 7, 2016

    You totally need one- you'd love it! :)

Crystal Renaud
Reply January 6, 2016

I am definitely going to have to give this one a try! I am still adjusting to my sandbag but have been using it faithfully a couple times a week since I got it in Nov. I love it and I feel stronger. Still working on form with some of the moves. Great post as always mama! And no, you can't please toddlers!
Crystal Renaud recently posted...Winter Running And A New Year Are HereMy Profile

    Reply January 7, 2016

    Aw, thank you! So happy you're getting results with the sandbag- let me know if you ever have any questions!

Reply January 6, 2016

Annmarie. You pretty much summed it all up. Mother runners do neglect strength training, because of all the time we spend pounding the pavement, there just isn't the time anymore to go the gym for an hour to lift weights, too. I love this 20 minute little mini boot camp. I mostly can only dedicate 10 minute to weights. It's sooo important, though. I feel so much better since I'm lifting again after every other run. Pinning!
Ilka recently posted...Training Log for the Disney Marathon 12/28 -1/4My Profile

    Reply January 7, 2016

    It really is so important even if it's just 10 or 20 minutes! If you ever get the chance to try out a sandbag, definitely do! It's a lot of fun!

Jen @ Pretty Little Grub
Reply January 6, 2016

I can't say I've ever worked out with a sandbag before but it looks interesting and hard.
Jen @ Pretty Little Grub recently posted...Five Signs your New Years Diet will FailMy Profile

    Reply January 7, 2016

    It is hard for sure but a lot of fun!!! :)

Janelle @ Run With No Regrets
Reply January 6, 2016

This is an awesome workout! We all need to remember to keep up our strength training as runners, and not just mother runners! :)
Janelle @ Run With No Regrets recently posted...ZOOMA Run Love Training Begins!My Profile

    Reply January 7, 2016

    So true! All runners need to strength train! :)

Tamieka@ Fitballingrunningmom
Reply January 6, 2016

Love this!!

I am committed to maintaining stretch training this year! 1 to many injuries last enough lesson for me!!

Thank you for this!! Now I just need to get a sand bag :)

    Reply January 7, 2016

    Yes you do girl! You'd love it! :)

Reply January 6, 2016

Looks like an efficient and kick-butt workout that's perfect for all those running muscles! You're so right - an injured runner is an angry runner ;)
Ariana recently posted...Embracing the Seasons of LifeMy Profile

    Reply January 7, 2016

    Haha yes, and angry is no bueno!

Christine Parizo
Reply January 6, 2016

Pinned! I'm looking forward to trying it when I can't make it to the gym.
Christine Parizo recently posted...Should I Be Training When Sick – Or Stay in Bed?My Profile

    Reply January 7, 2016

    Yay! Let me know how it goes :)

Reply January 6, 2016

Great workout! With kids it is so important to be prepared with an effective workout so no time is wasted.

    Reply January 7, 2016

    So true!

Laura @ This Runner's Recipes
Reply January 6, 2016

I've never used a sandbag, but this workout looks so fun and effective!
Laura @ This Runner's Recipes recently posted...Whole30 for Runners: Why This Running Coach Won’t Recommend ItMy Profile

    Reply January 7, 2016

    It is a lot of fun, I think you'd really like it!

Reply January 6, 2016

So wanna sign up for that online cert. How bad is that 5min clean/press requirement?
Tara recently posted...5 Things New Runners Need #DSGFit4UMy Profile

    Reply January 7, 2016

    As long as you prepare for it, it is totally doable but you definitely NEED to train for it. You can't just try it once and pass. If you have questions, get a hold of me, I am happy to help!

Nicole @ Fitful Focus
Reply January 7, 2016

Your workout images are on point! Love all the graphics!
Nicole @ Fitful Focus recently posted...Goals For The Dopey ChallengeMy Profile

    Reply January 7, 2016

    Thanks girl, they were a labor of love :P

Chrissa - Physical Kitchness
Reply January 8, 2016

I must try DVRT! Based on your posts, I think I'd love it! You do such an amazing job demonstrating everything perfectly!

    Reply January 8, 2016

    Aw, thank you! And yes, it is a game changer- you must give it a try! :)

Natalie @ A Fit Philosophy
Reply January 8, 2016

Ummm I need that ultimate sandbag in my life stat.

    Reply January 8, 2016

    Yes, you totally do! :)

Beverley @ sweaty&fit
Reply January 8, 2016

Awesome workout and graphic. Super functional and i'm so intrigued with the sprinter stance thruster. going to try that one soon! pinning for later
Beverley @ sweaty&fit recently posted...How to Cut Down on Cardio (but get the same results!)My Profile

Jess @hellotofit
Reply January 9, 2016

I don't know how you mother runners BLOGGERS do it!! Y'all are super women!
I tell my clients who are mothers that making time for THEMSELVES will help them raise their kids better, be better wives, etc. Love this post!!
Jess @hellotofit recently posted...5 Ingredient Garlic Naan PizzaMy Profile

Sue @ This Mama Runs for Cupcakes
Reply January 10, 2016

Well, I have get to get a sandbag, but these looks adaptable with a bar or heavy weights too. Pinning!

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