Get your fitness on!

Key things to remember when working out:
  • If you can't keep proper form, don't continue.
  • Work large muscles, than smaller.
  • If you don't feel challenged with the current weight, add more weight with less reps.
  • Think positive, you CAN do it! Believe in yourself!

 Weight lifting protocol
Arms: 3 sets

  • Chest: press/incline press/Push up/Fly
  • Back: Rows/Reverse fly/lat pulldown/ pull ups/ chin ups/shrugs
  • Shoulder: Overhead press/lateral raises/front raises/push up/reverse fly
  • Bicep: curls/ hammer curl/preacher curl/chin ups
  • Tricep: extensions/kickbacks/pushdowns/dips

Legs:  3 sets

  • Stair master
  • Squat jumps
  • Deadlifts
  • Glute machine/Bridges
  • Kickback
  • Squats
  • Ballet squats with heel raise
  • Lunges/back lunges
  • One leg squat (back leg raised)
  • Stretch band squats: (small stretch band around ankles, move right leg to the right side and squat, keep moving right 10 times, than come back on the left leg to start.)

Abs: 2-3 sets

  • Planks-2 sets of 60 sec
  • SIde planks-2 sets of 30 on each side
  • Star abs-opposite arm to opposite leg
  • V crunches 
  • Leg lifts
  • Russian Twists
  • Back extension
  • Bike abs
  • Ab wheel (Place knees on mat and wheel forward with your arms straight until stomach is close to floor, than come back to start)

Cardio: 
Half marathon protocol
-4 days a week running
-around 25 miles a week
Ex: 
  • Monday: 6-8 miles, add sprints at the end
  • Tuesday: yoga
  • Wednesday: 6-8 miles
  • Thursday: 4 miles, speed day
  • Friday: Cross training
  • Saturday: long run, 10-13 miles
  • Sunday: rest
-Change it up according to your schedule. 
-Make sure you get at least one long run a week.
-Add in weight training 2-3 days.
-Add in abdominal workout 1-2 days.


Comments

Post a Comment

Popular Posts