Friday, February 3, 2012

4 m run + strength

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4 mile run might be a stretch for some of you but for other's it isn't. I want you to run and a good pace and finish up with a few strength training moves. I won't be asking much from you on the strength training so push yourself on the run. Part of a RUNNING PROGRAM.


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.

Push-Up Side Plank

push-up-side-plank
A. Get in low push-up position with hands under your chest and a little wider than shoulder-width apart (inset). Keeping your body straight and core tight, press up, extending your arms (don’t lock your elbows).

B. Transfer your weight onto your left hand, lifting your right arm toward the ceiling (shown below). Lower down, and repeat on the opposite side; that’s 1 rep. Do 12 reps. Then do 1 minute of side-to-side leaps.


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.

Bent-Over Row

1107-bent-over-row.jpg

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.

DON'T MOVE ON UNTIL YOU HAVE GOTTEN ALL 3 SETS OF THE ABOVE WORKOUT.

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

2 comments:

  1. Allison CrumbackMarch 3, 2012 at 8:42 AM

    Finally got the opportunity to complete this workout! I ran 3 miles with 1/10 of a mile in between each mile. The last mile I had to run in halves, and the last half about did me in too. But I am glad to have completed week two now after 11 hour shifts at work this week!

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    1. I miss ya at the workouts. So glad to are you are doing well here.

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