Stir-Crazy Challenge with Alysia Montaño: Total-Body Muscular Endurance Workout

Get ready to build muscle stamina, better running form, and improved staying power.

This Stir-Crazy workout challenge is all about enjoying movement no matter what is keeping you cooped up. Every workout is designed to support your running success, focusing on run-specific movements and drills, high-rep endurance exercises, and mobility work. This total-body strength workout can be done at home with little to no equipment (all you’ll need is a resistance band).

Alysia’s Total-Body Strength Workout At Home

Focusing on perceived exertion, or how hard you feel like your muscles are working, ensures that you hit that burn-so-good point that’s required for muscle growth. Do each exercise until you reach an RPE of 8 to 9. You should almost hit “failure,” that moment when your muscles give out. Use a 3:1:1 tempo, resting 15 seconds between moves. Rest for 1 minute between rounds if performing them back-to-back. Complete a total of 3 rounds throughout the day.


Wall Sit

Alysia Montano demonstrating a wall sit
Photo: Jeff Clark

Using a wall for support, sink into a seated position where your quads are parallel with the ground. Hold 30–40 seconds for each set.

Push-Up with Leg Lift

Alysia Montano demonstrating a push up with leg lift
Photo: Jeff Clark

From a high-plank position, raise one leg and lower your body down, elbows tucked in, and back up. Alternate sides.

Single-Leg Squat

Alysia Montano demonstrating a single leg squat
Photo: Jeff Clark

Stand on one leg and sit back until your butt lightly touches the bench. Press through the standing leg to return to standing. Extend your arms in front for balance as you squat down, slow and controlled. Work both sides.

Rear-Foot-Elevated Split Squat

Alysia Montano demonstrating a rear foot elevated split squat
Photo: Jeff Clark

Stand on one leg and position your opposite foot behind you on a bench. Lower your hips down into a squat and drive through your heel to come back up. Work both sides.

Bent-Over Band Row

Alysia Montano demonstrating a bent over band row
Photo: Jeff Clark

Anchor the middle of the band under both feet and hinge forward at the hips. Keeping your elbows tucked, pull the band up toward your chest. Return to the start position, slow and controlled.

Duck Walk

Alysia Montano demonstrating a duck walk
Photo: Jeff Clark

Walk forward in a squat stance, heel first, pushing through the toe. Walk backward reversing the foot motion, rolling toe to heel.


Day 1: Total-Body Cardio

Days 3 & 7: Flexibility + Mobility

Days 4 & 6: Plyometric Running Drills

Day 5: Core Strength

BONUS: Running Drills

Republished from Feel Good Fitness: Fun Workout Challenges to Inspire Your Fitness Streak by Alysia Montaño with permission of VeloPress.