Today I'm working out with my girl Esther, who is headed off to college in August. We're trying to get her on a good rhythm before she leaves so there will be NO FRESHMAN FIFTEEN for this freshman! Still doing a run. We'll shoot for 4-5 miles or 50-55 minutes. It's her first workout in a long time, so we'll definitely ease into it. But she's young so I think she's gonna blow it out of the park! By the way, I'm a believer in blasting the tunes when you run. It's my cheerleader. So if you're not listening to music when you do cardio and you're miserable and/or bored, give it a try!!! I love the Lifetime Fitness treadmill at our gym. It has a USB and ipod/phone cord so you can keep your device charged up for the entire run and save your battery! You can even play a game and challenge yourself to sprint or run inclines during the chorus. It's great for interval training, which blasts massive calories, great for conditioning and will help you run faster. I am living proof! I was always a ten minute miler runner until I started high intensity interval training and did weighted squats and lunges. In fact, I think we will work on legs today! Here's what I have planned for us today:
1) Conservative Run: (40-60 minutes) No showing off today. Just a one mile warm up (maybe even two) and a slow and steady, nothing-to-write-home-about, run (maybe some walking when needed, but no stopping unless it's for water or a brief stretch). The most important thing about your first run is confidence. Set a goal and smash it! Even if you have to crawl to get there! Whether it's 20 minutes or 40 minutes, just get there!
2) Legs Circuit: (Approximately 15 minutes. Do 3 sets for about 15 reps each)
-Single Leg Dumbbell Lunge (w/ back foot rested on a bench): Hold dumbbells in your hands. With your back to the bench, take a wide step forward. Bring one leg back and rest it on the bench. Bend your front leg as if you're sitting in a chair. The back knee will come close to the floor. Return to starting position and repeat. Do about 15 each leg.
-Leg Curls Machine
-Leg Extension Machine
(If you are doing this at home, you can do dumbbell squats 4 sets for about 15 reps in place of the machines. )
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