With the heat of the summer kicking in, I personally need to have a gym membership as I do not enjoy running or even walking in the heat. I went out and got a gym membership at a local, upscale gym with very nice and plentiful equipment. I have found myself lifting and running regularly. While I would like to be training for a half marathon, I am struggling to get past the three-mile mark or 30 minutes. Right now, I am focusing on building my legs and core muscles to aid in my running. I have reduced my lifting days and added many running days and alternate workouts. Changing my workouts has made me enjoy my workout days more as it is helping me feel like I am working more towards a goal of running a half marathon.
Below is my current workout plan!
Day 1
Cardio:
Run for 30 minutes on treadmills hills.
Core: Do 2 sets
- Bridge: 10 reps
- Donkey kicks: 10 reps for each leg
- Leg lifts: 10 reps
Stretch
Day 2
Cardio:
Run for 15 minutes
Alternate workout:
30 minutes to 1-hour yoga class
Core: Do 2 sets
- Plank: 1 minute
- Right side plank: 30 seconds
- Left side plank: 30 seconds
Stretch
Day 3
Cardio:
Run for 30 minutes on the treadmill, at intervals.
Core: Do 2 sets
- Bicycles: 20 reps
- Back Extensions: 20 reps
- Toe Touches: 20 reps
Stretch
Day 4
Cardio
Run for 15 minutes
Alternate workout:
1 hour Water Aerobics class
Stretch
Day 5
Do 4 sets, with 30 seconds between exercises, and 2 minutes between sets.
- 2 minutes of jumping rope
- 1 minute of burpees
- 1 minute of jumping jacks
- 1 minute of jump squats, or lung jumps (depending on your knee)
- 1 minute of mountain climbers
Stretch
Day 6
Full body super-set
Superset 1: Do 4 sets
- Exercise 1: RDLs: 10 reps
- Exercise 2: Shoulder Press: 10 reps
Superset 2: Do 4 sets
- Exercise 1: Squats: 10 reps
- Exercise 2: Bicep curls: 10 reps
Superset 3: Do 4 sets
- Exercise 1: Calf raises: 10 reps
- Exercise 2: Single arm row: 10 reps for each arm
Superset 4: Do 4 sets
- Exercise 1: Lunges: 10 reps for each leg
- Exercise 2: Lateral lifts: 10 reps
Core:
- Russian twists: 20 reps
- Flutter kicks: 20 reps
- Sit-ups: 30 reps
Be sure to stretch
Day 7
Rest day:
One of the most crucial things you can do to achieve your goals is to be consistent. Today, all you have to do is rest. Walk around, stretch, ride your bike, and do something that makes you feel good and will prepare you for next week.