November 20th, 2018
get lean

The Run n’ Sculpt Workout: Get Lean and Defined

I’ve been an athlete my entire life, always challenging myself with different sports and activities. Every time I committed to a new goal my body would change form to help me accomplish the athletic endeavor with more ease. When I was in training for the Boston Marathon I was lean and thin thanks to hours pounding the pavement. When I was competing as an IFBB Bikini Pro, my body was more muscular and defined. Simply put, different physical activities elicit different results in physique and performance.

These days I don’t have a big competition on my calendar. I’m not training for anything specific, but rather training for life. When I workout, or when I’m training my clients, I focus on the most efficient and functional exercises possible. I desire to bundle all the perks of various disciplines into one workout. Why just run and get lean when you can run and get lean and defined?

Adding in bodyweight exercises along your run can help you scorch calories, improve your strength, and build lean defined muscles. Plus it’s fun to get creative and see how you can use various objects like park benches or curbs along your run to get more out of your workout.

Try out this workout to get started. I recommend performing this full body workout 3 days per week on nonconsecutive days.

Get Lean and Defined with the Run n’ Sculpt Workout

Kelly Gonzalez dips

Warm Up

Perform 5 minutes of moderate running or brisk walking followed by 3-5 minutes of dynamic stretches and mobility exercises to prepare for the workout.


Run for 7 minutes at 75% effort. Then complete the sculpting circuit with no rest in between moves.

Sculpt Circuit

Bodyweight Squats x 20 reps
Push-ups until failure
Walking Lunges x 10/leg
Bench (or bodyweight) Dips x 20
Mountain Climbers for 40 seconds


Run for 7 minutes at 85% effort. Repeat sculpting circuit.

Cool Down

Cool-down with a light jog at 65% effort for 3-5 minutes followed by stretches.

Get more out of your workout in less time! Adding strength exercises in along your typical running route can offer just the spark of change your mind and body needs.

For more great content visit Kelly Gonzalez – Be The Spark

Kelly Gonzalez

Kelly Gonzalez, M.S. CPT. RYT. is a fitness and nutrition expert, fit lifestyle coach, writer, and speaker. She helps others ignite their inner spark to live fit and feel more fulfilled in all areas of life through a combination of meditation, introspection, positive thinking, daily movement, and healthy eating. She’s a NASM certified personal trainer, lifestyle nutrition consultant, certified yoga teacher, IFBB pro athlete, and overall life enthusiast. She has worked with major fitness production companies as both talent and behind the scenes fitness expert, and has been a published in various health & fitness publications. Kelly enjoys outdoor activities, learning new ways to live fit, experiencing sparks of self-discovery, and sharing the light with others. Connect with Kelly via social media and through her

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