Wednesday Workout

Happy Wednesday! This week is flying by, I can’t believe it’s already halfway over. I’m not complaining though, those summer months are just calling my name.

I have completed my 20th day in a row working out this morning with a run, and am so close to my goal of 21! Now I’ve probably jinxed it and will end up sleeping through my alarm tomorrow or something 😉

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As our wedding approaches I am starting to realize how little time there is left to get in the best shape possible. I’ve added some strength exercises to the ends of my workouts which I plan on doing Monday through Thursday each week. Since my primary exercise is running and cross training on the spin bike, I find that I am really great at burning calories but not so great at building muscle.img_8031

I am hoping that these strength exercises will help those muscles that I neglect on a regular basis by only running or biking. I completed this strength circuit two times a week when training for my first marathon and finished the 20 week cycle injury free, so I’m hoping it will help my body get stronger to prevent injury when training starts for NYC.

I thought I’d share the workout on this post. When done with no breaks it only takes about 20-30 minutes. I use 8 pound weights but any weight will work! A lot of the moves are ones that I learned in physical therapy when I was there for a hip/hamstring weakness.

My strength workout:

is

  • 8 minute abs – YouTube video
  • 20 squats
  • 20 forward lunges, alternating legs (10 each)
  • 20 side lunges, alternating sides (10 each)
  • 20 jump squats
  • 20 jump lunges, alternating legs (10 each)
  • 20 side lunges, alternating sides (10 each)
  • Lying on back: 40 leg lifts, alternating legs (20 each)
  • Lying on left side: 40 leg lifts, alternating legs (20 top leg, 20 bottom)
  • Lying on stomach: 40 leg lifts, alternating legs (20 each)
  • Lying on right side: 40 leg lifts, alternating legs (20 top leg, 20 bottom)
  • 60 second plank
  • 20 bridges
  • 30 second bridge plank
  • 10 right leg bridges (left leg in air)
  • 10 left leg bridges (right leg in air)
  • 10 supermans
  • 20 second superman “plank” (hold both legs and both arms up from ground)
  • 10 supermans
  • 20 single leg squats (10 on each side)
  • 10 left hip raises (done with your right foot on a step-lower your left hip so your left foot falls below the stair and then raise your hip until your left foot is level with the stair, repeat x 10)
  • 10 right hip raises (same thing on opposite side)
  • Dumbbells: 30 alternating arm curls (15 on each arm)
  • Dumbbells: 20 upright rows (stand straight and hold weights down in front of your hips; lift both arms straight out in front of your body so the are parallel to the floor)
  • Dumbbells: 20 shoulder press (hold both weights at the tops of your shoulders and then straighten arms in the air so you are holding the weights above your head)

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That’s it! I’ve tweaked this workout a lot over the past few years depending on where I am fitness wise. Sometimes I add more repetitions or do less, and sometimes I add more jump moves or take them all out. Feel free to use and tweak as you would like!

 

6 Comments Add yours

  1. That’s awesome! I don’t think I’ve ever done anything like that (exercise-wise) for 20 days in a row. I love strength exercises, mainly because I’m pretty bad at cardio. Squats are my favorite, especially plie squats! I’m also a big fan of Pop Pilates, which you can do via Youtube, at home and free of charge (which is the best kind haha). If you’re into Pilates I’d definitely encourage trying that. Great for toning, and lots of long term benefits. Good luck with your journey!

    Would you be interested in sharing your thoughts and posts with our community of health, fitness and nutrition enthusiasts over at “The Active You”? We’d love to hear what you have to say. You can check us out over at https://www.facebook.com/groups/theactiveyou!

    1. Thank you! This is my first time doing anything like it for any length of time as well. I will definitely have to check out Pop Pilates, thanks for the suggestion! YouTube workouts are a hidden treasure haha, I’m all about at home workouts! I’ve always wanted to get into Pilates but never knew where to start so I’m excited to try this. I would absolutely love to share with “The Active You” community! I will check it out today, thanks for sharing!

      1. Yeah, definitely! I love that I can do it all in the comfort of my own home. I find the gym quite intimidating sometimes. Do check it out, Pop Pilates and the group! Hope to see you there.

      2. I plan to try out Pop Pilates tomorrow, I love finding new at home workouts! And I will be visiting the group soon as well. Thanks again for the invite, can’t wait to check it out!

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