Notes
5 exercises, 10 reps each set, same weight, no rest. After 10 reps of 5, rest 2 minutes.
Dumbbell Squats - 5 sets - 10 reps - 60 lbs
Straight-Leg Deadlift - 5 sets - 10 reps - 70 lbs
Dumbbell (or Kettle Bell) Sumo Squat - 5 sets - 10 reps - 40+ lbs
Standing Dumbell Calf Raises - 5 sets - 10 reps - 80 lbs
Narrow Stance Dumbbell Front Squat - 5 sets - 10 reps - 70 lbs
Plank
Starting at the top of a pushup position, bend your elbows and lower yourself down until you can shift your weight from your hands to your forearms. Your body should form a straight line. Contract your abdominals and hold for 60 seconds. If you can't make it to 60 seconds, hold for 5 to 10 seconds and rest for 5 seconds, continuing for 1 minute.
Superman:
Start facedown on the floor, with your arms and legs extended out front. Raise your head, your left arm, and right leg about five inches off the floor. Hold for three counts, then lower. Repeat with your right arm and left leg. Do up to 10 reps on each side.
Bridge:
Lie on your back with your knees bent, arms out, and palms down. Draw your belly button in, and lift your hips up by pressing your feet into the ground. Contract your core, your glutes, and then your hamstrings in this position. Hold for three to five seconds. Do three sets of 10 reps.
http://www.runnersworld.com/getting-started/the-6-best-exercises-for-new-runners?cid=NL_Beginners_-_06242015_The6BestExercisesforNewRunners