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.
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.
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.
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.
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.
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.
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
for more information and pictures on these workouts.
Stay tuned for my running schedule!
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