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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!
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
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
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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