My Weekly Workout Routing | 6.19.17


Running, Strength Training, Weekly Workout Routine, weight loss, Workout plan / Monday, June 19th, 2017

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Alright alright alright! Okay so last week went better than I expected. I still struggled some with my workouts due to my time off. BUT, I got back in the groove and that’s what I needed. Get my butt in gear!

 

 

My Weekly Workout Routine

 

Monday | run and core

4 miles easy run

3 times through core workout:

  • reverse plank hold – 20 seconds
  • wood chops with DB – 15 per side
  • weighted russian twist – 15 per side

Tuesday | legs

3 sets of 12 each

  • weighted squats
  • dumbbell walking lunges
  • prone hamstring curl with band
  • weighted calf raises
  • dumbbell plie squats
  • reverse lunges
  • dumbbell farmers walk (25 steps)

1 mile run for warm up

mobility work at end

 

Wednesday | run and arms

4 mile easy run

3 sets of 12 each

  • standing dumbbell alternating hammer curls
  • narrow band pulldowns
  • one-arm dumbbell lateral raise
  • barbell bicep curl
  • overhead triceps extension
  • prone Y, T, I
  • triceps dips

Thursday | hills and core

Core 3 times through:

  • toe touches
  • scissor kicks
  • up, up, down, down planks


Friday | chest and back

1 mile warm up

3 sets of 12 each

  • dumbbell chest press
  • band pulldowns
  • decline pushups
  • bent-over dumbbell row
  • band crossovers
  • straight arm dumbbell pullovers

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 for 6.19.17. Get ready to get fit with running and strength training.


 

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