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The weather has been absolutely gorgeous here in Kansas the past few days. On Monday I got to do 5 miles in 60 degrees and very little humidity at 6:00 am. Usually this time of year even at that time in the morning it is already 80 and high humidity! This year has been extremely mild since February and I’m loving it!
Over the weekend we were pretty laid back. We both worked and then on Saturday went to a friend’s for a barbecue!
My Weekly Workout Routine
Monday | run and core
5 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
1 mile run for warm up
mobility work at end
Wednesday | run and arms
5 mile easy run
3 sets of 12 each
- standing dumbbell hammer curls – superset with-
- triceps dips
- narrow band pulldowns
- dumbbell lateral raise
- barbell bicep curl -superset with-
- overhead triceps extension
Thursday | Track speed workout and core
1 mile warm up
4x 800 at 4:30min/800
equal recovery at slow jog (4:30)
1 mile cool down
- I love this calculator for calculating paces!
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 – superset with-
- bent-over dumbbell row
- decline pushups
- Dumbbell chest fly -superset with –
- band pulldowns
- straight arm dumbbell pullovers
Saturday | long run
10 miles
Sunday | rest/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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