Tuesday, September 4, 2012

"Quickie" Strength Workout

I had to use this pic of my new shoes as the background for this workout. I'm still loving the bright pop of color on my feet!

Since I'd already run 5 miles this morning, I just wanted to get in a quick but efficient strength training session using my favorite strength training exercises.

This workout hit the spot. I won't be too worn out for a hill run tomorrow, but I definitely felt it by the end.

Some tips:

  • Push ups -- Make sure to get your arms to 90 degrees when bent if you really want to target that skin between your chest and arms (this is a goal of mine!).
  • Bridge leg lifts -- Your feet are flat on the ground, knees bent, while you lie on your shoulders and raise your thighs, glutes, and back off the ground. Then raise one leg straight up and lower your butt nearly to the ground, then raise back up again. Each lower and lift is one rep.
  • Tricep dips -- The closer you are to the bench you're using to dip, the harder the exercise.
  • Lunges -- Don't let your front knee go past your toes!
  • Bicycle abs -- These are much harder if you do 10 on each side in isolation, then do 20 bycycles going back and forth.
  • Bicep curls -- Use the highest weight you can manage! Remember, unless you're doing some serious, serious weight-lifting, if you're a woman you won't bulk up, just tone!
  • Squats -- Keep the weight back on your heels to target the glutes more (again, a goal of mine!).
  • Plank -- Remember... straight line from the top of your head to your heels. Don't let your abs sag or your butt stick up in the air!

For a full cardio and strength workout, you could add this interval treadmill workout. Add of course, remember to stretch before and after!!

Do you have a go-to strength workout for when you're pressed for time?

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