Get Strong and Fast With This 30-Minute Core, Glute, and Back Workout For Runners

This exercise targets your core, lat muscles on the sides of your back, and rhomboids in your upper back. For this move, "really squeeze your shoulder blades," Ashley told POPSUGAR. "Imagine you are squeezing a penny between your blades."

• Lean forward and bend both knees, remembering to keep a flat back.
• Extend your arms so they are straight. Lift the dumbbells straight up to chest level, squeezing your shoulder blades together as you do. Be sure to keep your elbows in and pointed upward. Don't arch your back.
• Slowly lower the weights back to the starting position to complete one rep.
• Complete 12 reps.