Couldn't find what you looking for?

TRY OUR SEARCH!

Well since the heat is fast approaching and I wanted to try something different this summer here is my tentative plans for running and working out.

I am planning on running 4 - 6 miles on WWF and on Tuesdays I will row for about 30 minutes and on Thursdays I plan to do a 10 mile ride on a stationary bike. This will be followed by an alternating schedule of:

Work Out 1
Crunches 30
Side Crunch 20 Each Side
Plank 2 * 30 Seconds
Superman 1 Loop
Leg Raises 15
Back Extensions - 10
Crunches 30
Side Crunch 20 Each Side
Plank 2 * 30 Seconds
Superman 1 Loop
Leg Raises 15
Crunches 30
Back Extensions - 10


Work Out 2.
Regular Pushups 10
Dips: 10 (gravitron set at 80 pounds)
Raised Foot Pushups: 10
Wide Grip Pull Ups: 10 (gravitron set at 80 pounds)
Vertical Grip Seated Rows - 10 at 90 pounds
Close Handed Pushups: 10
Dips: 10 (gravitron set at 80 pounds)
Regular Pushups 10
Military Pull-ups: 10 (gravitron set at 80 pounds)
Raised Foot Pushups: 10
Dips: 10 (gravitron set at 80 pounds)
Close Handed Pushups: 10
Parallel Grip Pull-ups: 10 (gravitron set at 80 pounds)
Wide Pushups 10
Chin Ups: 10 (gravitron set at 80 pounds)
Horizontal Grip Seated Rows - 10 at 90 pounds -
Raised Bar Push ups

Loading...

wow, good for you!
I should have something like this set up for myself...
Reply

Loading...

Thanks Karlene,
I am hoping this will help jump start my fall training cycle when I go back to full time running.
Reply

Loading...

I need to get back on the bike. My running was going so well over the winter I really pushed that.
Reply

Loading...

I have the trainer set up but need to get on it. I may do this tonight. I also want to do some weigh training, but don't belong to a gym anymore.... I may get some dumbells and some rubber bands for the house.

I like your program, FB!!! Gives me some ideas to work with!!!
Reply

Loading...

I teach a class that is a 45-50 minute weight training program using small dumbells. It also includes 10-12 minutes of abs.
Reply

Loading...

I teach a class that is a 45-50 minute weight training program using small dumbells. It also includes 10-12 minutes of abs.
a 6 hour drive to a weight training class seems like such a small thing!!!!
Reply

Loading...

a 6 hour drive to a weight training class seems like such a small thing!!!!
Pfft. 6 hours? thats nuthin! :P
Reply

Loading...

I am glad you like it. I was just looking for something that would do general core work and that I could do quickly after a run. Plus if I have to skip a day due to work then I dont feel as bad.
Reply

Loading...