As much as I love getting lady ripped in the gym… sometimes I need to be able to work out on the go. Running is such an easy go to exercise while traveling because I don’t need to bring anything with me but my sneakers! Wouldn’t it be great if strength training were the same way? I spent some time thinking about it and came up with the below “living room circuit workout”. This workout gets your heart rate up and gives a mean burn without requiring any equipment besides what you would find in your living room (carpet or mat and a couch or chair). Enjoy!
Anyways onto the post at hand! In the spirit of my resolution to do more strength training this week (for the sake of my knee but also in the hopes of one day having a smoking hot bod… bahaha just kidding), I put together a “marathon friendly” circuit workout to do on Tuesday morning. Marathon training and strength training require a delicate balance. I don’t want to blow out my legs lifting when I need them for a difficult run, but at the same time I want to make sure I’m keeping key running muscles toned and ready for injury prevention. I also don’t want to neglect my upper body and core, which are totally crucial to good running posture and injury prevention (mostly core for the injury prevention part).
I tend to use my off day and my easy run days for my strength training to allow all my energy / focus to be on running on my SOS days (That’s Hanson Method speak for “Something of Substance” workouts… basically your hard workouts).
I incorporated some basic lower body movements and plyometrics (GREAT for runners), a solid upper body workout, and plenty of focus on the core into this approximately 30 minute strength training workout. I did it “for time” to get my heart rate up and challenge myself. You can totally just do 12 reps each for 3 rounds and not time it.
My times were: Circuit #1 = 7:57, Circuit #2 = 7:25, Circuit #3 = 8:59
My planned post didn’t exactly come together but I wanted to share a really, really awesome video that my BFF Sarah posted to my Facebook wall this week.
That video made me wanna get out there and pound the pavement! Also since we’re in the business of sharing motivation today I thought I’d share a great strength training workout I did yesterday morning at the gym. I started with 20 minutes of cardio to warm up and then hit the weight room for about 45 minutes.
|Squat Jumps||Body Weight||20|
|Lunge w/ Knee Up||15 lbs DBs||20|
|Calf Raises||15 lbs DBs||20|
|Hamstring Ball Curls||Body Weight||15|
|Chest / Back Circuit|
|Bent Over Rows||15 lbs DBs||15|
|Lat Pull Downs||50 lbs||15|
|Push Ups||Body Weight||15|
|Overhead Press||15 lbs DBs||15|
|Bicep Curls||10 lbs DBs||15|
|Tricep Pull Downs||30 lbs||15|
|Split Shoulder Raises||10 lbs DBs||10|
|Mountain Climbers||Body Weight||20|
|Stability Ball Sit Ups||Body Weight||20|
|Leg lifts to Hip Raises||Body Weight||20|
Oh you know me… always workin on my strongs. Happy Hump Day!