Weekly workout 03.26

I know for many people, developing a workout plan can be very difficult and overwhelming.  So I decided to start sharing some of my weekly workouts in hopes of helping people getting started.  Many of my workouts are combinations from various sources, but mostly they come from Sparkpeople, Oxygen Magazine (awesome women’s fitness), and my running magazines (Running Times & Runner’s World).  Currently I am training for a half marathon, so my workouts are running heavy.  Any day with running could also be replaced with 30-45 mins of cardio (eg. elliptical, biking, walking (speed walking, not a stroll), rowing).

For each workout choose a weight that is comfortable for you based on your fitness level.  The same with the number of repetitions (Reps)  that you do.  You want to do enough so that you are tired when you complete your workout, but you don’t want to be so tired that you can’t complete the workout.  Most of the workouts I do are ones you could complete at home with the right equipment items.

Monday:

  • Cardio: Run 3 miles (or 30+ mins cardio)

Oxygen Magazine Arms Workout (Repeat 3-4 times)

  • Flat Bench Dumbbell Press – Reps: 8-10
  • Two-Arm Bent Over Row – Reps: 8-10
  • Overhead Dumbbell Press – Reps: 10-12
  • Alternating Dumbbell Curls – Reps: 12-15
  • Two-Arm Lying Triceps Extensions – Reps: 12-15

Tuesday:

  • Cardio: Elliptical 30+ mins

Runner’s World Legs Workout

  • Donkey Kick with Bar (50 reps on each leg)
  • Wall Press (Hold 20 – 30 secs 2-3 sets)
  • Single-leg balance on forefoot (hold until loose balance, rest then repeat 3 more times)
  • Eccentric Heel Drop (1 set of 10 on each leg; build to 3 sets of 15) 3 12
  • Clam shells (2 sets 30 each side)
  • Standing Jump (10 – 20 times)
  • Lateral Jumps (3 sets of 10 jumps)
  • Stability ball bridge (Hold for up to 60 secs)
  • Stability Ball Walkout (Hold 30 secs, build to 2 sets of 60 secs.)
  • Single-leg Balance and Squat (3 sets for 30 secs on each leg)
Wednesday: 
  • Cardio: Run 4 miles (or 30+ mins Cardio)
Balance Board/Disc Core(see below) Workout (SparkPeople)
  • Two-Leg Standing Balance on Board – Sets: 3, Reps: 1
  • Leg Standing Balance with Isometric Leg Lift – Sets: 3, Reps: 1
  • Single Leg Standing Balance with Abduction – Sets: 3, Reps: 15
  • Single Leg Standing Balance with Hip Flexion – Sets: 3, Reps: 15
  • Abdominal Crunches on Balance Board – Sets: 3, Reps: 15
  • Seated Balance on Board – Sets: 3, Reps: 1
  • Modified Side Plank on Balance Board – Sets: 3, Reps: 1
  • Straight-Arm Plank on Balance Board – Sets: 3, Reps: 1
  • Superman – Sets: 3, Reps: 15
Thursday:
  • Cardio: Run 3 miles (or 30+ mins Cardio)
  • Kettlebell Dead Lift – Sets: 4, Reps: 8
  • Kettlebell Swing – Sets: 4, Reps: 15
  • Goblet Squats – Sets: 4, Reps: 8
  • Kettlebell Press – Sets: 4, Reps: 5
  • Kettlebell Rows – Sets: 4, Reps: 8
  • Russian Twists – Sets: 3, Reps: 15
Friday:
  • Cardio: Elliptical 30+ mins

Runner’s World Leg Workout (Same as above)

Saturday:
Run: 9 miles (or Cardio for 30+ mins)

This is my workout for the week.  Hope to share more in the future.  Also if you have questions, let me know! ❤ Kia Elise 03.26.13

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s