Achieving Six Pack Abs: Month 1 Update

The last exercise for this month was done today right before I had lunch. I have a HIIT (high-intensity interval training) workout to do every Saturday. But I wanted to do something a little different, and more challenging, than simply doing sprints.

So I did this HIIT program I saw on a new channel I subscribe to on youtube called fitnessblender. It was one of those descending workouts. I started with 10 reps of burpees, 10 side lunges, 10 push-ups and 10 jump lunges. Then with each subsequent set I would go down a rep until I finished with 1 rep of each exercise. Definitely click here to see the workout.

I was sweating like a you-know-what by the end! It was deceptive because I didn't feel ridiculously tired immediately after. However, about an hour later everything was sore and I even had to take a nap! It was great.

Overall, I do notice that my body feels different. My husband says that my muscles are way more defined and after a workout he can see my six-pack peeking through. I don't see any difference in my abs but I can feel a difference all over my body.

Actually, after I did my HIIT workout today I could see my abs as well. I just need them to stay like that all the time! But I'm hopeful that I will have accomplished a lot by the end of December.

On Monday I start weeks 5-8 and for this month I will increase my weight so I'm only doing 6-8 reps for each exercise. 

(I will be doing the same exercises so look at my weight routine to see what I'm doing). 

I will also add another HIIT workout. Currently I only do HIIT twice a week but I will start doing it three times a week. Probably by incorporating exercises I can do in the house to just break up the running routine.

Running has been great. That 7.5K race I did last week, I found out later that day that I came in second place! So I have to get my trophy at some point next week.

On November 3rd I'm running a 16K race that I signed up for today and at the end of November I'm running a half-marathon that the city of Córdoba has every year.

All in all I'm pleased with the program and I can't wait to see what my body looks like at the end of November! I will take pics at that point and post them to the blog.

My Current Weights Routine

The purpose behind this routine is to strengthen my lower body, paying special attention to my quads. I also want to give some attention to my arms.

ARM EXERCISES

These are all done from between 1-3 sets (10-15 repetitions). I usually start with 1 set then add a set each week. Once I get to 3 sets I increase the weights. Right now I'm using 3.5 kilos (or 7.5 pounds).

For all the exercises I've included a photo or a link to a video explaining how to do the exercises. This may seem like a simple circuit (and it is) but it burns like crazy!

3-point row

Triangle push-up

Bench dip variation with one leg raised

Tricep extension

10-10-10s

deadlift

 

LEG EXERCISES

 For all of these exercises I do 1 set of 25 repetitions. If you'd like to know how to do these exercises I recommend you go to the same website I went to. They have pictures, descriptions and videos that can help you perform all the exercises I have listed below. 

Just go to the search bar and type in the name of the exercise. You can also do a simple google search "quad exercises" and find bodybuilding.com. There you can refine your search. I wanted exercises that didn't require weights (for example).

Mountain climbers

Heel raises

Kneecap clenches

Bridge variation with raised leg

The clam (variation with both legs lifted off floor)

Wall sit

Straight leg raises against the wall

Inner thigh leg lifts

Single leg jump

Single leg squat with a chair

Rear leg raises

Kneeling hip flexor (stretch)

Iron crosses (stretch)

Frog hops

Squat

All-fours quad stretch

Knee extensions

Isometric Quad

Kneeling quad stretch

These are just basic exercises but I wanted something simple to start out with. In a couple weeks I will adjust and change my routine. I hope you try some of these exercises if you haven't already!

New month, New goals

I'm feeling great after the marathon. My legs were killing me Sunday night. Monday and Tuesday were bearable but I woke up on Wednesday morning feeling good as new.

October is over and I'm already thinking of new fitness goals for the month of November. I like the feeling of aiming towards something and accomplishing it.

For the start of the month I'm going to get back on track with my strength training. I fell of the proverbial wagon back in August and I'm anxious to get back to it. So I'll be searching the web for something a bit more challenging than I'm used to.

I've been wanting to try some of those new workouts like CrossFit Endurance. (Those people's bodies are sick!) Plus, it's supposed to help runners run better and more efficiently. So I might buy myself a DVD as a Christmas present. For now I'll browse the world wide web for some free options.

As far as nutrition goes Chema and I are still vegan but we are going to try and cut back on the amount of wheat we eat. (Another one of Chema's ideas) I need to do some more research but, apparently, it's not very good for you. As I said, I will do some research and give you the results on the blog.

There are many people out there who can't eat wheat because they have celiac's disease so it can't be that life-altering to cut back on wheat. Especially since there are tons of grains out there that can substitute.

Don't get me wrong, I'm not an expert.I know it will be hard but I'm willing to try it and monitor how my body feels.

I'll come back to the blog with my finalized weight routine and the results of my no-wheat research.

Foot Stretches

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I often forget that recovery after a run or weights session is just as important as the sessions themselves. 

When I first started training I didn't have a normal 9-5, so I had a lot more time to dedicate to my training and working out.

This time around I feel as if I'm constantly rushing and cutting corners. 

As long as I get my runs in or my weights done, I don't care about anything else! 

So I'll stretch super quick and ignore those pesky aches and pains because I don't want to miss a run.

Well no more! I'm starting to get more proactive about taking care of my body so that I don't get injured. In another post I talked about dynamic stretching. Now I'm focusing on the feet.

Normally I don't pay them much attention but they are essential to everything! Not just for exercising but for getting around as well. With the warm weather already here I find myself flocking to sandals and realizing that my feet need a lot more tender love and care!

Last week I gave myself a pedicure. But I also noticed that my feet have been feeling really tired lately. So I want to take better care of them, especially since the training for my next marathon starts next month!

Of course my trusty Runner's World magazine came through for me again! Below are the exercises I've been incorporating into my workout regimen. I realize the explanations are in Spanish...but you get the idea.

If you want some detailed explanations (in English) on what to do then just do a google search. I'm NO expert so I'm not even going to try to act like I am. Do your own research and find out what works for your body and your schedule.

I'm learning as I go along to and I think this is a good first step to taking care of my feet.

New Weights Routine

This time around I'm trying to mix things up so I don't get bored. I was talking to my sister the other day and she told me about these two women on youtube.

Here's the first channel.

 Here's the second channel.

Once you get past the big boobs, short shorts, and porn like camera shots....these workouts BURN! 

I tried them on Tuesday of this week and the bottom half of my body is sore. Actually so are my shoulders and back so I will definitely stick with this routine for awhile. When I get bored I'll switch to something else. 

I'm also enjoying this butt routine and this arm routine. I've been doing them since I started my conditioning program in March. For now I will interchange them and then when my body needs something else I'll add it. 

I will probably change my weight routine again in July during my training.

Month #1: Marathon Training Update

So I've hit the four week mark. I'm still considering it my month mark even though I had to take a week off due to personal reasons (see my post Reflections: Hiatus for more details). I feel good. I definitely don't think I'm in the "thick" of it yet. For me, it's just started.  

The good stuff comes in the next few months as I plan to run a few 5Ks, 10Ks and my half marathon November 6th. 

For now I'm staying healthy, motivated, and injury-free!

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WEATHER

Some people are so good on their blogs and record the actual temperature each time they go for a run. That's great. I don't and really don't plan on it. I mention weather here only to say that I'm pretty positive that this summer is a lot cooler than last summer! It's crazy, but I would remember running at like 930-1030pm and the temperature was definitely in the high 90s. Perhaps even surpassing 100 degrees! 

It sucked because I would wait all day to escape the sun's rays to run at night in the same temperature! This month I've noticed that my nightly runs are so much cooler. I prefer to run in the morning but in the summer my body is on vacation mode. I have no problem in the winter when it's cold and dark and miserable outside. Interesting observation huh? Suffice to say, my running has been that more bearable.

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RUNS

I cut back the frequency from last year: I only run 3 times a week and supplement that with interval training on my static bike. My body seems to like this combination. I also make sure to have a day in between running. So run days are usually on Sundays (long run), Tuesdays and Thursdays (short tempo runs or fartlek). I say "usually" because sometimes something unexpected comes up and I have to switch days around a bit. 

Either way I always run the same frequency, weight train twice a week and have two rest days. Once I become a stronger runner, and have more races under my belt, I would like to increase to 4 times a week. But for now I'm content with my training and feel I will be adequately prepared for my first marathon in 2012. Be sure to check out Marathon Training: Running Schedule for details.

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WEIGHTS

As I mentioned above, I weight train twice a week, typically on Mondays (arms, back, abs) and Fridays (legs, abs). I also do ab exercises on my shorter run days. No complaints about my routine at this point (see post Marathon Training: New weights routine for details). 

I will change it up at Month 3 though. I like to do something a bit different every three months or so to avoid plateauing.

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THE FUTURE

I will probably start incorporating weekly updates into my blog on my training. This first month wasn't too eventful. So I figured this all-inclusive post was good enough. Once I start getting into the longer runs and race days I know I will want to be a bit more detailed on my progress. 

So look for those posts coming up soon. Also check out my post Unforeseen Circumstances for more changes that are coming my way!

Marathon Training: New weights routine

This Sunday, July 3rd 2011, I start re-training for a marathon I hope to run sometime next year (2012).

It is extremely important for runners to have strong legs and strong abdominal muscles for more efficient running. This is also helpful to avoid injuries. Considering how I trained last year, and what my body likes, I will weight train twice a week.

Stay tuned for a post coming soon where I detail my running schedule.

Here I will detail my weights routine.

Monday (Arms and Back) 

The following arm exercises are all new (taken from Self). I haven't tried them yet but they look fun and interesting! Tried and true arm exercises I love are: pushups on a fitness ball, chair dips, tricep extensions, shoulder press, chest fly and variations on the bicep curl.

 Power Curl

Stand with feet slightly wider than hip-width apart, a weight in each hand. Shrug left shoulder toward ear; release, then bend right elbow and curl weight to under right armpit as you extend left arm out to side at shoulder height (as shown). Release arms. Do 25 reps. Switch sides; repeat.

• Works shoulders, biceps, triceps

Bowling Throw

Stand with feet staggered, left foot in front of right, a weight in each hand. Rest left hand on front of left thigh; extend right arm behind you, palm down. Curl right arm forward as if throwing a bowling ball (as shown). Lower arm. Do 20 reps. Switch sides; repeat.

• Works shoulders, biceps

Double Pull

Stand with feet staggered, left foot in front of right, arms extended at chest height, a weight in each hand, palms facing each other. Squeeze shoulder blades together as you bend elbows, move weights to hips and push hips forward (as shown). Return to start; repeat. Do 15 reps. Switch lead leg; do 15 more reps.

• Works back, biceps

  

Super Shrug

Stand with feet slightly wider than hip-width apart, arms extended out to sides at shoulder height, a weight in each hand. Keeping arms straight, lift left shoulder toward ear (as shown). Lower and repeat on opposite side for one rep. Do 30 reps, keeping arms lifted throughout.

• Works shoulders, biceps, triceps

Victory Sign 

Stand with feet slightly wider than hip-width apart, a weight in each hand, arms extended overhead in a V, palms out (as shown). Slowly bend elbows toward hips, rotating palms to face body. Press back into V. Do 25 reps.

• Works shoulders, triceps

Forhead Sweep 

Stand with feet slightly wider than hip-width apart, a weight in each hand. Rest right hand on hip; extend left arm to side at shoulder height. Bend left elbow and bring left forearm across face, covering eyes (as shown). Straighten arm. Do 25 reps. Repeat on opposite side.

• works shoulders, biceps, triceps

These exercises (taken from Self) work various muscle groups but are nice and low-impact and will be a great addition for my recuperation day after my long run. 

Click here for photos of each exercise.

Ballarina Chop

Stand with feet hip-width apart, a dumbbell in both hands at chest. Squat, bringing weight across torso to left side. Stand, lifting right knee to hip height, as you twist torso to raise weight to head height on right side (as shown). Do 12 reps. Switch sides; repeat.

• works abs, butt, thighs

 Kick It

Lie faceup with knees bent, arms down. Push arms against ground and straighten legs directly over hips, toes pointed, to start. (Wobbly? Brace lower back with both hands throughout.) Extend right leg behind head, keeping left leg straight up (as shown). Return to start. Repeat on opposite side for 1 rep. Do 12 reps.

• works triceps, back, abs, butt, hips, thighs

 Tummy Tucker

Start in plank position with wrists directly under shoulders, abs engaged. Bring left knee to left elbow, then extend left leg behind you above hip height, foot flexed (as shown). Do 12 reps. Switch sides; repeat.

• works abs, obliques, shoulders, back, butt

 Complete Curl

Stand with a dumbbell in each hand. Keeping knees soft and back flat, bend forward, pushing hips back as you lower weights along legs as far as you can (as shown). Return to standing, raising right knee to hip height as you flip wrists to curl weights to chest; return to start. Repeat on opposite side for 1 rep. Do 12 reps.

• works biceps, abs, obliques, back, butt, hamstrings

 Skinny Dip

Start in tabletop position, facing up, with feet and palms flat on ground, knees bent, hips lifted and elbows locked. Contract abs as you bend elbows until butt hovers above ground, and extend right leg at a 45-degree angle, foot flexed (as shown). Return to start. Repeat on opposite side for 1 rep. Do 12 reps.

• works triceps, abs, butt, thighs

 Power Press

Sit holding a dumbbell in each hand at chest, palms facing out. Lift feet off ground, knees bent, and lean back at a 45-degree angle, to start. Keeping abs engaged, straighten arms and legs (as shown). Return to start; repeat. Do 12 reps.

• works chest, abs, hips, legs

 Bridge Burner

Lie faceup with knees bent, a weight in each hand. Lift hips as you extend left leg up and straighten arms above chest, palms facing each other, to start (as shown). Lower hips and leg to ground and dumbbells out to sides (hovering just above ground). Return to start. Do 12 reps. Repeat on opposite side.

• works back, chest, butt, thighs, hamstrings

 Reach and Squeeze

Lie on right side, propped up on right forearm, legs stacked with bottom leg bent, a weight in left hand, left arm extended overhead. Lift hips off ground into a side plank to start (as shown). Bend elbow and bring weight to shoulder as you lift top leg as high as you can. Return to start. Do 12 reps. Repeat on opposite side.

• works back, obliques, butt

Look at my post on back exercises to learn more about my 8-minute back workout.

Friday (Legs) 

I have taken exercises from Fitness Magazine for my legs. These are all new exercises as well. In my experience they have a great selection of workouts and so I can't wait to try these!

Check out: The Hot Legs Workout

and

The Booty-Camp Workout

for more information and pictures on these workouts.

Stay tuned for my running schedule!