Endurance Training, 2.15.16

Well – I’m still on “running rest” but not losing hope just yet. The pain in my foot is diminishing daily and I’m hoping I’ll be able to log some miles this weekend (60 degree weather!!). To ensure I stay on track, I’m determined to get to the gym 4-5 times a week, even if it means limping my way from dumbbell to dumbbell. Not being able to run isn’t the end of the world (so I say to you, but in my head I’m thinking otherwise) and it certainly doesn’t mean the end to my good health and awesome muscle improvement on my shoulders and back. If you ever see me at the gym, then yep, I am checking myself out.

I was pretty proud of the workout I invented yesterday so I thought I’d share it with you all – copyrighted, trademarked and… just kidding, don’t try this at home. Ww = with weight. I used 15 pound weights, but go at your own strength. If you’re just starting out, I recommend an eight.

Warm-up:

  • One mile on the treadmill, at your own pace (Okay, I ran a LITTLE during to test the waters. Fifteen minutes later….) 

Round 1, 10 reps each:

  • Hammer curls, ww
  • Hip Raises, ww
  • Shoulder Presses, hips up, ww
  • Shoulder Flies, hips up, ww
  • Ankle grabs
  • Sit-ups
  • Repeat x 4

Round 2, 10 reps each

  • Dead lifts, ww
  • Tricep push backs, ww
  • Bicep handouts, ww
  • Side plank dips, each side
  • Push-ups
  • Repeat x 4

Round 3, 10 reps each

  • Ice Skaters
  • X-abs
  • Tricep dips
  • Crunches
  • Bicycle Abs
  • Squats, ww
  • Repeat x 4

Depending on your speed, this should take you about 30-40 minutes to complete, but don’t rush! Runners often hear and say, “Enjoy the miles” so in lieu of my running rest, Enjoy the muscles…. that won’t work well when you go to the park afterwards to play baseball.

 

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