Now Offering Contactless Curbside Pickup

Now at both Fleet Feet Syracuse locations (DeWitt & Clay)


25-Minute FFXT at Home

May 11, 2020

ffxt at home workout fleet feet syracuse

Squeeze this 25 minute at home workout in with Coach Greg to save your gains while you're away from the gym. 

Workout Focus: Cross-training, upper body

Est. Time: 30 minutes

workout ffxt ffsyr


Dynamic Warm-Up (5:00 total):

2:00 Single-Leg Balance (1:00 each side)

0:30 Walking on Tip-Toes

0:30 Walking on Heels

0:30 Walking Lunges

0:30 Walking Knee-Grabs With Pause

1:00 Arm Circles (0:30 clockwise, counterclockwise)

Main Workout

(15:00 total)

0:30 gecko push ups

10 archer push ups

10 plank to pike jumps

10 archer push ups

10 walking push ups (side to side)

10 archer push ups

10 incline skull crushers

10 archer push ups


Static Stretching (5:00 total):

0:30 Butterfly Stretch

1:00 Hands Stretch (0:30 each side)

1:00 Pigeon Pose (0:30 each side)

0:30 Downward Facing Dog

1:00 Hamstring Stretch (0:30 each side)

1:00 Standing Hip Flexor Stretch (0:30 each side)

Let us know how your run/workout went. Take a selfie or photo of your phone/watch showing you got it done and tag Fleet Feet Syracuse using #3run5 & #TogetherWeMove. We'll reshare posts to keep the motivation and support up!

Sign up to receive daily #3run5 workouts

The store may be closed, but RUNNING IS NOT CANCELED.

We miss our running/walking groups and training buddies. So while we maintain a safe social distance, our Fleet Feet coaches are working together to provide free daily workouts to the #3run5 community. This group is open to runners and walkers of all abilities!

Keep Moving

Sign-up here and we'll send a daily workout directly to your inbox. Workouts can be modified for any ability or intensity. The important part is to keep moving.

Stay Connected

Don't forget to share with us how you're staying active by tagging @fleetfeetsyracuse using #3run5 and #togetherwemove. We'll reshare to keep the motivation and support up. Plus, each week we'll pick winners to receive cool FFSYR gear and prizes.

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