My Weekly Workout Routine | 7.10.17

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

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We were back into the swing of things after the long holiday weekend. We were back to work over the weekend and trucking along. I did end up having a short shift at the hospital yesterday and was able to get a bunch of stuff done after work. I got my meal prepping done for dinners this week as well as a bunch of cleaning and organizing done! I rarely have time for all of that in one afternoon and still have time to relax so I was happy with all that productivity!

So excited at how my home gym space is coming along!

 

My Weekly Workout Routine

 

Monday | Easy Run & Shoulders and abs

5 miles @ 10:40 avg pace

3 sets of 15 each:

  • DB arnold shoulder press
  • RB side lateral raises
  • DB side lateral punches
  • DB seated rear delt raises
  • cross body kicks (10 each side)
  • bicycle crunches(10 each side)
  • lying leg lifts (10 each side)

Tuesday |  Speed work legs

4 x 1/2 mile repeats @ 9:00 (hmp) with 90 seconds rest

1/2 mile warm up and cool downs.

3 sets of 15 each

  • RB glute bridges
  • DB stiff leg deadlifts
  • Donkey Kicks
  • DB wide stance squats
  • DB step ups (10 each side)
  • DB seated calf raises

 

Wednesday | rest day

ahhhh

 

Thursday | Easy run & Chest and triceps

4  miles @ 10:4o easy average pace

My morning must!! Pre-workout to get me going for my early morning workouts!

3 sets of 15

  • Incline push ups
  • RB chest press
  • DB chest flyes
  • RB tricep kickbacks
  • DB skullcrushers
  • DB lying single arm side extensions (12 each side)
  • RB standing abdominal twists (10 each side)
  • Crunches
  • DB russian twists (8 each side)

Friday | Back and Bicpes

1 mile warm up

3 sets of 15 each

  • RB reverse grip lat pulldowns
  • DB single arm rows (12 each side)
  • RB reverse  grip rows
  • Supermans
  • DB Alternating bicep curls
  • DB concentration curls
  • DB hammer curls

Saturday | long run

8 miles

Last week’s long run on the treadmill!

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!

my weekly workout routine for 7.10.17 ! This is week one for my new half marathon training plan that includes my strength training plan as well! Head over to the blog and follow along!


 

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