Monday, January 30, 2012

3 mile run + strength training 2

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3 mile run + strength training this is part of my 3 WEEK RUNNING PROGRAM

I start my morning off with a 3 mile run that doesn't take me more than 30 minutes but if it takes you longer that's fine. Then I add in strength training that is great for keeping me strong for my runs.

Do the all 3 sets of exercises below before doing the 30 second exercises I have posted at the bottom of this routine. I did 3 sets of 15 reps. The 15th being the last I could do.

Plank Walkup to Pushup
Start to get into a pushup position, but bend your elbows and rest your weight on your forearms instead of your hands. Your body should form a straight line from your shoulders to your ankles. Now brace your core by contracting your abs as if you’re about to be punched in the gut. Without allowing your body posture to change, place your left hand on the floor, then your right hand. Then push your body into the “up” position of a pushup. Lower back down into a pushup. Then one at a time, place each elbow on the floor again. That’s one rep. Alternate which palm you place on the floor first.

Superman Banana

superman-banana(works back, abs, butt)

A. Lie on your stomach with arms straight out in front of you and legs extended behind you; both should be shoulder-width apart. Lift your legs and arms simultaneously at least 6 inches off the floor; hold for 5 seconds (shown above).

B. Roll onto your back, keeping arms and legs lifted; hold 5 seconds (shown below). Then roll onto your stomach and repeat, rolling in the opposite direction. Continue 1 minute. Then do 1 minute of side-to-side leaps.

Trainer tip: EVEN THOUGH NOT SHOWN IN THE PICTURE keep your neck relaxed and lower back on the floor as you roll.

Lat Pulldown with Band

BACK  Lat Pull Down


Grasp the band overhead with your elbows straight. Pull your arms downward, keeping your elbows straight. Stop at shoulder level. Hold& slowly return

TIP: Keep your abdomen tight and avoid leaning over.


Bent-Over Row


Standing with your feet hip-width apart and knees bent, hold a pair of dumbbells so your palms are facing each other and bend forward from the hips, as shown. Pull your shoulder blades together and row the weights toward your chest. Return to start. That's one rep.


This next part is One hand swing and single leg bicep curl is done 3 sets of 15 reps back to back.

Kettlebell workout – Swing yourself fit!
One hand swing
Reps: 30 seconds
Single arm swing
Grab a kettlebell with your right hand, letting the bell hang in front of you. Squat down until your thighs are parallel to the floor and swing the bell between your legs and behind your hips. Immediatley stand up and swing the kettlebell up to shoulder height while pushing your hips forward and contracting your gluteals. Once the kettlebell is at the top of the move, grab the handle with the left hand and, when your grip is secure, let go with the right hand. Drop back to the starting position and continue to alternate hands with each rep.

Single-leg bicep curl
Reps: 30 seconds
Single leg bicep curl
Balance on one leg with your supporting knee slightly bent and your core tight. Place two hands on the ball part of the kettlebell and hold the bell so your arms are straight down, palms facing forwards. Squeezing the kettlebell, curl it up by slowly bending your elbows. When your elbows are fully bent, slowly reverse the motion to complete one rep.
Kettlebell workout – Swing yourself fit! By slhaf | April 15, 2011
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  1. I completed this one this morning and made better time! But instead of kettle bells, I used a 15 pound weight. I feel amazing after I run. Thanks for sharing this program, Michelle!