Achieving Six-Pack Abs: End of Week 1

The 27th of September is the date I started my weights, abs, and back routine for my Achieving Six-Pack abs goal.

So I felt that I should come in here at the end of Week 1 and talk about how I'm feeling and how things went etc.

Even with some rainy weather I managed to get all my workouts in. My separate running goal is to run 5 times a week but I was only able to get out 3 times with the weather. However, I still got my distance in by just doubling up on the days I was able to go out.

I have to admit that I was exhausted at the end of the week. My body was ready for a break by Thursday/Friday but I still had HIIT to do on Saturday morning. I'm hoping that I don't feel as tired by the end of next week, which will mean that my body is getting stronger.

My ab muscles are getting firmer to the touch but there isn't any real noticeable difference in appearance. Actually, right after a workout my abs look superb but then go back to "normal" an hour later or so. Then again, it's only been a week. There should be some weight loss by the end of October.

Overall I'm enjoying myself and enjoying how, not only my abs and back, but also the rest of my body is responding to this new regimen.

Achieving Six-Pack Abs: Weight Routine

Hey, if she can do it I sure can!

This weights routine in my Achieving Six-Pack Abs program is going to be broken up into, initially, 12 weeks. Once the first 12 weeks are over I will re-evaluate what I've done.

I took some advice from Google+ and looked on bodybuilding.com. They have a segment that is called "The Female Training Bible: Everything You Need To Get The Sexy Body You Desire!"

The name is kind of cheesy and infomercial-ish but the information is really interesting. I plan to do this 12-week program without a gym membership and without taking any supplements. The website recommends all these powders and things that will help burn fat quicker etc. 

However, I'm really picky about what I put into my body and I doubt most of that stuff is vegan. Plus, I don't have a gym membership and don't want to purchase one. So I will have to tweak some exercises by making them body weight/free weight friendly.

The main overview of the program is to lift heavy weights. Starting in weeks 1-4 you perform 3 sets of 8-12 reps for each exercise. Meaning that if you can do more than 12 reps, you need to add more weight and alternatively if you can't do 8 reps you need to take off some weight.

In addition, there is a part of the program called "Stubborn Fat Protocol" which is just a fancy way to say HIIT (high intensity interval training). I plan to do 10-15 minutes of HIIT followed by 15-30 minutes of low-intensity cardio. During weeks 1-4 I will do HIIT twice a week.

On days that I can't run (because of weather, for example) I will incorporate some of the ZuskaLight videos or anything else I find on the web that allows me to do HIIT inside the house.

I also would like to keep up my running endurance. So once or twice a week I will do a normal long run. So anything up to an hour and more. I haven't decided whether I will focus on distance for those runs or not yet.

So here is what a typical week will look like for the month of October:

Monday -- weights upper body, abs, back exercises 

Tuesday -- weights lower body, long run

Wednesday -- HIIT, abs, back

Thursday -- weights upper body, long run

Friday -- weights lower body, abs, back, some kind of run

Saturday -- HIIT

Sunday -- REST

To give some examples of the types of exercises I will do for the upper body here's a list. 

I will be doing modified versions (again, so they are body weight/free weight friendly) of:

• bench press
• bent over barbell row
• dumbbell shoulder press
• skull crushers
• barbell curl
• dips
• pull ups (reverse row instead)
• lateral raises
• tricep push-downs
• cable curls

After the first week, which will be October 7th, I will post a reflection post. Then I will post after each month. The next abdominal picture for my photo diary will be on October 31st. So I hope to have some improvements!

Achieving Six-pack Abs

I believe I have found the right mix of exercises to get me my 6-pack abs! Obviously I will be doing this in combination with:

1) Losing weight 

I don't really need to but I do need to lower my overall body fat percentage a bit so that my abs can be seen. I realize that it is impossible to target specific parts of my body to lose fat. So this will be an overall fat loss for my entire body. 

I found this website that is pretty useful if you want to roughly gauge how much body fat you have without buying those expensive fat measurement tools.

According to this website (called AthleanX.com) I have a Body Fat Percentage of : 24 – 26%

"This body fat percentage is considered the low range of average for women in many body fat charts.  At this level a woman is generally considered to look slim, but not too skinny.  Curves in the hips, thighs and buttocks will be apparent at this range."

To get my 6-pack I want to reach a Body Fat Percentage of: 18 – 20% 

"The 18 – 20% body fat range is a more reasonable target range for women who are after that ‘athletic’ look because it’s easier to maintain than the higher levels.  This body fat range is the one that’s most associated with a killer bikini body! At 18 – 20%, you can still see strong ab muscles, but the six pack may not be as defined.  While there’s a small amount of fat on the hips, thighs and bum it’s not very noticeable.  Many women reaching for higher levels of fitness prefer this look since it retains some curves."

Definitely go to the website if you want to read more about these different ranges. I chose this range because it seems like the more realistic goal for me, a normal person, who is not a professional athlete. 

 2) Lifting more weights in general. 

Weight training has always been secondary to my running. But since I'm not officially training right now I want to make weights more of a priority. I will still run. (Duh) Like I said in my last post I will run 5 days a week as my challenge. (This will also help me to lose more weight). 

There is a great youtube channel called ZuzkaLight and she has seriously hard workout programs on there. I know I've mentioned her channel before. Once I finalize my weight program I will update the blog.

3) Incorporating more back exercises

Rarely, if ever, do I focus on my back. I read somewhere online that when focusing on your abs you also need to strengthen the back. This helps to give you balance and not wreck your posture. Again, once I put together my back routine I will share it on the blog.

How to Get Six-pack Abs

Okay, now to the nitty-gritty. Here is how I will exercise my abs. I found this great fountain of information on WikiHow and I plan to follow it as exactly as I can. So check it out for more details. 

The AthleanX website also has a youtube channel where I found this really informative video on how to target all the muscle groups in the abs.

I recommend watching the video if you want more detailed explanations and examples of exercises to do. But here is what I understood from the video and from the Wiki. (You can google all these exercises and then click on images to see what they are like)

a) Bottom up including rotation --These are exercises that stabilize the upper body while the lower body is working the abs.

• pendulum/windshield wipers
• butt ups
• using a stability ball get into plank position with insteps of feet resting on the ball. Bring the ball up to your chest and to the side, go back to start position. Repeat alternating sides.

b) Lower ab movement

• leg raises (with or without a stability ball)
• reverse crunch

c) Mid-range movement (also called both up) -- Mainly exercises that move the upper and lower body simultaneously

• jacknife sit ups
• V-sit up
• medicine ball toe up

d) Top down including rotation (upper ab movement)--These exercises move the upper body while stabilizing the lower body

• ab roller
• crunches on stability ball (placing legs on a wall)
• sit ups

e) Obliques--If you don't know these are the muscles that run up and down the sides of the abs

• side crunch with leg lift
• bicycle crunches

f) Resisted extension movement (upper body)-- Where forces want to pull you backwards but you won't let it

• core death march
• dead lifts
• side plank with weights
• hold arms out in front of you and rest them against a door frame. Try to push your arms into the frame. Obviously the door won't move and your hands shouldn't either.

g) Resist rotation movement (lower body) --Any exercise that forces you not to move your abs. This type of isometric move is a key function of the abs that is often times not trained.

• hold plank (in normal push up position) and bring legs to chest
• lunges with weights

The list of ab exercises that fit into these categories are endless but I figure this a good list to get me started. I plan to start this regimen (including the back exercises and weights) in October. So it should give me a bit of time to get my head right and get the rest of the exercises together.

I would like to create a photo diary but I'm not sure yet. If I do I will take the first picture in October and update it every month to track my progress. 

However, I will probably post the pictures to the blog every couple of months? Not sure yet but I feel like I do need something visual to track my progress.

Half-marathon Recap: Córdoba

Here I am about 30 minutes before the start of the race.

Getting my warm up and stretching in.

There's my bib number. I almost didn't sign up for the race on time!

As you can see, the race is starting to fill out. This is about 30 minutes before the start.

I have a lot of space now but soon I won't even be able to move!

These are the people who run it in 1 hour and a little (or 1 hour 15 for females).

It was amazing how many people were there. It was such a nice day as well.

Here's a shot probably 5-10 minutes before the start.

Here's the track where the race ended.

There I am. My best time was 1 hour 39 minutes in North Carolina.

As you can see from the pictures above, I decided to run the half-marathon. Even though I had been sick all week and even though I'd only run twice (30 minutes both times) after marathon #2 in Ciudad Real.

It was an interesting race because I didn't experience any of my usual nervous-ness before or leading up to the race. I didn't bother taking pictures of my race pack or my running gear. Honestly, my husband had to remind me to even pick up my race pack! I know, crazy right?!

I woke up on race day relaxed and rested and ready to run. I had no preconceived notions or goals. It was just to run the race and have fun doing it. I felt under-prepared and way below my usual level of fitness...but what the heck, I ran anyway.

To me, I ran an abysmal race. But I actually came 3rd in my category (yes I have a trophy!), 10th in local results and 30th out of the 303 women who ran. I didn't think I would win anything so I left before they gave out trophies. 

We'd waited for the results for like 90 minutes. I was smelly and sweaty so we left. I looked online later that evening and saw I won a trophy! I called this morning and I should be able to pick it up this week sometime.

The race was exciting for the simple fact that there were TONS of people there. This year the race had record participation in that it was sold out! There were 4,000 people there ready to run Sunday. 

It was a really amazing sight to see. I also was able to position myself in the front. There aren't many women who run so all these males were trying to push me around.

Of course I stood my ground! It was cool to actually be in the front! I'll definitely have to do that for next year. Actually, Chema (the hubby) said he might try to run it next year. Now that would be an amazing sight to see!

My next race will probably be December 31st, a 9K...unless there's another race before that. I've never run a 10K before so this should be a lot of fun.

Today I plan on running a bit just to stretch out my legs. Although it's raining... This week I plan to run M/W/F and then do weights Tuesday and Thursday. I'm trying to get back into shape!

Overall, I'm happy with the results. Especially since I didn't feel at all confident running this half-marathon. I guess I'm more fit than I think! 

The last time I ran the half-marathon in Córdoba (2010) was my first ever "important distance" race. I had trained but I came in 20-something in my category. So go figure.

Week 4 Marathon Training

Yesterday marked 1-month in my marathon training. So far I'm doing pretty good and have only missed one day of running. It was Sunday's active recovery day of 3 miles and I preferred to rest.

I have, however, incorporated 2 more days of weight training into my program since my body responds well to strength training. If you see my original marathon training schedule there is only one weight day on a Wednesday.

It works out perfectly because I now do weights on Monday (normally a cross-training day) and Friday (normally a rest day). So I don't do weights on days that I run.

To check out my current weight routines look at:

- the New Weights Routine post

- the Metabolism-Boosting workout at Fitness Magazine

- the Firm and Burn workout also at Fitness Magazine

These workouts are great because they help me switch it up a bit so that I don't get bored. It also helps to make sure that I'm working all my muscle groups. Each group of exercises works each muscle group in a different way. I'm loving these workouts so far. 

In about a month or so I will probably revamp the workouts to avoid the plateau.

Long Run Updates/Week in Review

I BOUGHT NEW RUNNING SHOES!

These are the Mizuno Wave Inspire 8. Love them!

This is one of the most exciting parts of being a runner. I love when it's time to change up my running shoes! Some are "experts" and have 3 pairs that they alternate during training. I haven't quite graduated to that (and neither have my pockets!). However, I'm extremely happy with my purchase.

I went to a local store called Fleet Feet. (Thumbs up for local businesses!) They have a staff of trained professionals that actually fit you for a shoe. This was my first experience getting professionally fitted for a shoe. I don't want to give too much away since I'll write a post on that experience later. But it was AMAZING and my shoes are AMAZING! 

It was fun starting to break them in Sunday. I ran 16 miles (in a relaxing 2 hours and 14 minutes). I also ran in them today on the treadmill as I did interval training. My goal is to use them enough before the marathon so that I'm completely comfortable and don't have any unfortunate surprises.

This week is shaping up well. I did 30 minutes on the bike and some arm work on Monday, interval training and legs today. Tomorrow I will do some more weights, and on Thursday probably run in the morning before work for about 20-25 minutes. Then 2 rest days together because I will do 18 miles on Sunday.

But let's backtrack for a minute:

This past Saturday (December 31st) I ran 20 Miles. It was my last run of the year.

It was also my longest run to date. There were some snags along the way but overall I'm happy with my effort.

Unfortunately, I didn't have my Sport Beans. The two packs I ate two weeks ago were my last.

(Luckily, I stocked up when I went to Fleet Feet to get my new running shoes! So I was able to use some for my 16 mile run Sunday.)

It was unseasonably warm that day. I ran in short sleeves. I could've worn shorts but I didn't want to overdo it and then get sick later. But I could have worn them, that's how warm it was. So I had that to deal with, along with it being super windy, and the fact that I didn't have my Sport Beans.

Now, I'm not trying to make any excuses for my run. I bring this up just to set the scene a bit.

This long run was hard for me. 

My hardest run was that long run when I was sick. This long run comes in second. Honestly, I do attribute it to all of the above factors. But facts are facts, this was not one of my best runs...at all.

I had to stop at mile 19. I walked for 7 minutes. I set my goal when to start running again (a stop sign) and ran the rest of the way. If I had kept running I would've done it in 3 hours and 3 minutes. Instead I clocked 3 hours and 10 minutes.

This run was not a highlight for me. But I didn't beat myself up over it. It was my first 20 miles and I will make the next 20 even better!

I run 20 miles again on January 22nd. That'll be my last long run before I start tapering. Hopefully all goes well.

Week in Review

The highlight of this week is my 5K on Saturday. I'm not worried or stressed out about it. It should be a nice, fun, race. It's holiday-themed so I should have some funny pictures to share with you all in the race recap. I, however, won't be dressing up...maybe next year.

We also put up our Christmas tree! For the past few years my mom has bought a fake tree. I'm not a fan. So this year, to please me, she got the biggest authentic tree ever!

Actually, while I was writing this post the tree fell over! The honest truth. I had to pause for at least half an hour. If we had a camera it would have gotten a million views on youtube! Seriously. It wasn't funny cleaning up the broken ornaments and re-decorating the tree though. Oh well, it didn't kill my holiday spirit!

Anyway, the highlight of my Sunday was that I found a new running route! I'm so excited because my 16 miles last week were torture. I ran 6 miles on Sunday and in 2 weeks I run 18 miles. Chema found it while riding his bike and it's perfect! 

New scenery really helps to recharge your motivation.

OK, so here's how my week is developing:

Monday

I felt incredibly sluggish so I decided that today would be my rest day. 

Tuesday 

Today I did 20-minute intervals on the treadmill and weights (upper body). I can feel how long it's been since I've done intervals because I feel like my body wants to fall off! Wow, I feel super tired right now and it was only 20 minutes.

Wednesday

Weights (lower body). I wanted to do a class at the gym but I have to go with my mom to a Community Watch Meeting. It's going to be quite boring but we have to go and "argue" against a fine. My mom's neighborhood has this new ridiculous rule where the trash cans have to be on the side of the house. We had them maybe 2 days in front of the house and so we got sanctioned. These communities are the worst!

Thursday

20 minute interval training again. Hopefully it'll be a lot easier than today! Abs. I'm also thinking of a class if I have time. 

Friday

This was going to be a rest day because of the 5K on Saturday. But since I rested on Monday I might just do a class. There's a body combat class and that's not intense cardio.

Saturday

5K in Cary! Look for recap pics!

Sunday

Rest day. It's going to feel weird not running today on my typical long run day. The only time I didn't run was when I was injured! Although, I am going out Saturday night with my sister for a birthday party so maybe I'll even sleep in!

Let me know what your get moving plans are for this week!

Weekly Check in

There's only 5 MORE DAYS until the half-marathon! I still feel like I have a million and one things to do.

1. This is not usually recommended, but I need to buy some winter running pants. I'll probably go on Wednesday and test them out on the treadmill at the gym. Usually, you should only wear things that you have tried and tested on race day...but, well, I guess I'm breaking the rules! I definitely won't do anything of the sort for the real marathon!
2. Along with that I need to get some gloves for running so my fingers don't fall off like on Sunday. Brooke at Freebird Runner suggested the perfect place to get some: Walgreens!
3. Pick up my race packet on Friday.

OK, maybe 3 things isn't exactly a lot.

Anyway, transitioning, not that smoothly, to the breakdown for the week:

Monday

Rest day since it was Halloween and I wanted to give candy to the trick-or-treaters! This was my first one where it rained. It was horrible. We got like 5 groups of trick-or-treaters and that was it. I had to give out handfuls of candy to get rid of it (we still have some leftover) and even returned two bags today.

I wasn't even tempted to eat any. Mainly because none of it is vegan.

I was a little annoyed because there were a lot of big kids out this year. Some didn't even bother to wear a costume, a mask or even say trick-or-treat! I almost slammed the door on some of them. I even gave some of them the 3rd degree. But I had to get rid of the candy anyway. Next year, only the little kiddies get candy!

My niece was a "Spider Countess".

She thought she was a Diva with that lipstick!

Helping to give out the candy!

Here are some of the other Halloween munchkins......and not so munchkins.

 This entire group almost didn't get any candy. They are too old to trick-or-treat and didn't even have costumes! The kid in the back didn't even have a plastic bag, pillow case or backpack for his candy! He just held his hand out! If I see their faces next year...

This kid was cute and came by him (or her) self. Not sure what the kid is but he (or she) was super grateful!

Also too big kids. They were so lucky I needed to get rid of candy!

 As you can see by the earlier pictures the clown was the best costume by far at my door. I told him so!

Tuesday

Sha'bam with my mom at the gym.

Wednesday

I hope to get in weights at the gym and a short run on the treadmill to try out my new winter running pants.

Thursday

Some class at the gym. I need to look at the schedule. However, I think I might try a new one as part of my November goals.

Friday

Another new gym class would be nice. I also have to pick up my race packet. Me and the hubby also have plans to go out! So we'll see how that develops.

Saturday

Rest day and last preparations before the half-marathon. I need to make sure I get a good night's sleep.

Sunday

Race day! No worries, a nice recap will follow.

I hope everyone's November is starting out positive and stress-free!

Back on Task

This weekend has been the most active weekend in a long time! That's why I wanted to share it with you all! It is so obvious that I don't have the chance to get out much, isn't it?

But now back to training.

Sunday

I ran my 12 miles and felt great while doing it. I don't know how, but I ran it faster than I wanted. I guess I was just excited to be back out there. I normally run it in 90 minutes, but I ran it in 85 minutes this time. Didn't plan on it but...well, next week I have 10 miles to run and I hope to bring the time up. You know, really focus on my running form, my breathing, and my pace. It's also my last "mock run" before the half-marathon.

Monday

My mom also went away for the weekend so she wanted to make up for the 3 days she missed by going to the gym everyday this week. However, she came home from work with a nasty headache. So I went on a 60 minute walk with my brother and did some light stretching.

Tuesday

I went on a 30-minute early morning run and did some ab exercises. Fall is getting closer and closer because it was FREEZING out! Although, the temperatures rise to the 70s during the day.

After work I went with my mom to the gym to get her 60 minutes in. We went to her favorite class: Sha'bam. For me it was only OK because we went to a different location. I didn't like the steps in the new location so I probably won't go to that class again.

Wednesday

My mom has body combat while I'll be doing weights and some ab exercises.

Thursday

Another early morning run (30 minutes) and then the gym after work.


Friday

We hit the gym again! This week is "Launch Week" so all the classes will be introducing new steps. But I have weight training again so my mom will have to get embarrassed all by herself learning the new steps!

Saturday

This is my rest day but if my mom wants to go to the gym I'm up for it.

Sunday

My last "mock run" before the half-marathon! The goal is 10 miles. I plan to imitate everything I will do the day of the event. 

I plan to: 

• get up at the same time 
• have the same breakfast
• wear the same clothes
• do the same warm up and stretches  
• run at the same time 

I'll provide a detailed summary of everything later.

This is turning out to be another active week. Next week I plan to limit how long, and how much, I run in preparation for the half-marathon.

But, again, details on that coming soon!

Training and Hair Updates

I was completely lazy this weekend and did not wash my hair. That's why I didn't post. But this is how I wore my hair Friday to work and this weekend:

I love hats! My mom made me this one for me. I need more in other colors.

Sunday made it Week 20 in my HHCJ. There haven't been many changes in my routine, which is probably why I haven't done a formal update in awhile. I FINALLY picked up my protein treatment. I'll use it next week and let you all know how I like it.

Even though I didn't wash last night I still prepped it before going to bed so it wasn't a dry mess in the morning. 

• I put my hair in sections and sprayed it with a mixture of water, aloe vera juice, and rosemary essential oil. 
• After that I applied my Bear Fruit Hair Desert Moisture Leave-in Conditioner and then sealed with olive oil.
• I twisted up each section and then put on my scarf and satin bonnet. In the morning to refresh my hair I just applied some of my Shea Moisture Milk. 

I LOVE this stuff and will definitely buy more. It's so nice and creamy and makes my hair feel super soft. I put my hair in a simple bun, gelled down the sides, and twisted my bangs. No, I didn't take any pics of that because it was nothing special. :)

In about 3 week or so I'll be at 6 MONTHS! Time goes by so fast. Interestingly, that's when I run my half-marathon, which brings us to the training update.

I'll talk more about my preparation and thoughts for the half-marathon (November 6th) next week.

I just want to say: MY FOOT IS HEALED!! I ran 8 miles on Sunday (instead of the 10) only because I didn't want to push myself too hard. But I felt fine. Perfect. No pain whatsoever. It took me 60 minutes.

So next week I will run 12 miles and the week after 10 miles and then I have the half-marathon.

My foot has NOT been hurting at all during this time. 

I just felt like my body would thank me for taking some "time off" from running. I've been running three times a week but not surpassing 30 minutes for the past two weeks.

I'm itching to start doing some real miles! So come November I'll be in perfect shape to start re-incorporating my speed training (Fartlek) and my 12+ miles.

This is how the week is shaping up:

Today

Had my weekly walk with my brother. I'm opting not to do my weight training because I'm a bit tired. If I do go to the gym with my mom this evening I'll just do the static bike for 30 minutes and maybe some arm exercises.

Tuesday

Run 20-30 minutes, abs

Wednesday

Weight training and maybe a gym class (body combat!). This is supposed to be my last day but if you check out my post on Love Life Project I'm debating whether or not to purchase a gym membership!

Thursday

Run 20-30 minutes, abs (and gym with my mom if I do decide to purchase a membership)

Friday

Weight training

Saturday

Rest day

Sunday

12 miles (roughly 90 minutes)

This week I figured I'd try to do weights on the days I don't run. See how my body feels, switch it up a bit.

Have an active and productive week everyone!

Marathon Training: Updates

So this is a 2-week update. I've officially been in the US for 2 weeks.

Week One:

I only ran twice a week this week. It was a hectic week with getting settled and finding running routes. That Wednesday, September 7th I REALLY felt the week or so I wasn't running.

I only ran 30 minutes to get back into it but it was a hard 30 minutes. I skipped Thursday and then ran 45 minutes on Friday.

Sunday, September 4th was my first long run in a couple of weeks. I ran 8 miles and felt great! It was a really nice run.

Last week I ran 4 days. I typically only like to run 3 days a week. But since I have no static bike I decided to substitute that for running. Of course I will see how my body feels week to week.

Week ending: 9/11/11

Monday: 1-hour walk with younger brother plus arm and ab exercises

Wednesday: 30-minute run plus arm and ab exercises

Thursday: 45-minute run

Friday: 45-minute run plus arm and ab exercises

Sunday: 9-mile run

It was nice to get back on schedule and do all my runs. However, Sunday I ran weird on my foot or something and after my long run it was aching.

I didn't go on my walk yesterday or do my weights because it still hurt. Right now it feels better, but still hurts. It's not swollen, red, bruised or anything. It's like a phantom pain.

I HATE IT! I CAN'T AFFORD ANY MORE INJURIES!!!!!!!!!!!!

My body just doesn't understand that I have these 5Ks, half marathons and marathons to RUN! 

Anyway, I'm not going to run in the morning tomorrow like usual. I'm hoping that my foot feels better by the end of the day and I can run then. The good thing is that the weather has cooled down considerably so an afternoon/evening run is doable.

Worst case scenario: I have to take off this week and hopefully feel better by Sunday for my long run.  

If I don't then I will cut off my foot!

Where my mom lives there is a gym. So I'm thinking about supplementing my running with the treadmill.

Perhaps where I live is too hilly or something. I'm also used to training on trails and dirt roads so I know my legs have to get accustomed to running on asphalt. It will come. I just want this phantom pain to go away! I HAVE PLANS!

I need one of these:

Googleimages

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!