My Weekly Workout Routine | 6.12.17

Weekly workout routine. Includes strength training and running for a full week!

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This weekend we finally had a break and had a little bit of time to relax! The last few weekends have been so busy for us with family in town and birthdays to celebrate we were running all over the place!

If any of you follow me on Instagram (hopefully you do!) you know that the past couple of weeks I have been struggling with my running. My IT band on my right side has been acting up and Saturday my long run got cut short due to some weird stomach pains. Still not sure what those were about but I felt better on Sunday.

 

This week my goal is to really buckle down and hit all my workouts. I want to get back into the groove of things and hopefully my few weeks of rest (both intentional and unintentional) will have helped me get ready for this week!

My Weekly Workout Routine

Weekly workout routine. Includes strength training and running for a full week!

Monday | run and core

5 miles easy run

3 times through core workout:

  • bicycle crunches – 30
  • plank – 20 seconds
  • dolphin planks – 15

Tuesday | legs

as a circuit – 3 times through

  • weighted step ups – 15 each leg
  • dumbbell plie squats – 20
  • single leg deadlift – 15 each leg
  • dumbbell lunges – 15 each leg
  • donkey kicks with band – 20 each leg
  • 3 direction calf raises – 10 each direction

Wednesday | run and arms

3 mile easy run

Arms: complete as a circuit 3 times through

  • bicep curls – 12
  • tricep kickbacks – 12
  • dumbbell upright row – 12
  • seated concentration curls – 12
  • skull crushers – 12
  • bent-over rows – 12

Thursday | speed and core

Interval style workout at the track

  • 1 mile warm up
  • 4 x 1:30 minute sprints with 2 minute recovery
  • 1 mile cool down

Core 3 times through:

  • heel taps – 30
  • reverse crunches – 15
  • oblique crunches -15 per side

Friday | chest/back/shoulders

circuit 3 rounds

  • chest press – 12
  • one arm row – 12 each arm
  • seated arnold press – 12
  • dumbbell pushups with row – 12
  • hyperextensions on ball – 12
  • lateral raises – 12
  • chest fly – 12
  • reverse pull up – 12

Saturday | long run

10 miles

Sunday | rest/mobility work

Mobility Work

**Even though I only specify mobility work on Sunday, I make sure to foam roll every day to try to keep injuries at bay!

 


 

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