My Weekly Workout Routine | 7.3.17

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

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Happy 4th of July weekend!! I know that tomorrow is actually the 4th but the hubs and I took the weekend off to relax some! We spent Saturday night and Sunday at my sister’s house hanging with the family and playing in the pool. Today we decided to take it easy and relax. It has been wonderful so far! Tomorrow I have a 4 mile local race that I am doing with a friend as well!

 

My Weekly Workout Routine

 

Monday | Shoulders and abs

3 sets of 15 each:

  • Dumbbell lateral raises
  • Dumbbell single arm front raises
  • Resistance band shoulder press
  • Resistance band rear delt raies
  • Toe touches
  • Dumbbell russian twists (8 per side)
  • Plank (30 seconds

Tuesday | race and legs

4 mile run/race

3 sets of 15 each

  • Fire hydrants
  • Dumbbell back squats
  • Lying abductors
  • Dumbbell curtsey lunges
  • Dumbbell walking lunges (8 each side)
  • Dumbbell Calf raises

Wednesday | runĀ 

4 mile easy run

 

Thursday | speed & Chest and Triceps

AM

Intervals at track:

  • 1/2 mile warm up
  • 6 x 1/2 mile at half marathon goal pace (9:00 min/mile) with 60-90 second rest
  • 1/2 mile cool down

PM

3 sets of 15

  • Dumbbell Chest Press
  • Dumbbell Chest Flyes
  • Resistance Band (RB) Chest Press
  • RB pushdowns
  • RB overhead extensions
  • Dumbbell (DB) Tricep Kickbacks
  • crunches
  • lying leg lifts
  • Plank (30 seconds)

Friday | Back and Bicpes

1 mile warm up

3 sets of 15 each

  • RB lat pulldowns
  • RB stiff arm pushdowns
  • RB seated rows
  • DB deadlifts
  • DB alternating bicep curls
  • DB hammer curls
  • RB bicep curls

Saturday | long run

12 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!

My weekly workout routine! This week I have all new strength training and some 2-a-days as well for improved fitness! Strength training and running plan all in one here!


 

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