It’s Workout Wednesday! I realized it’s been a while since I’ve given you all an update on my workouts. The last several weeks, they’ve mostly stayed the same, but this week I’ve adjusted them due to my new-found free time!! I have decided to resume lifting! This was a tough decision for me as I HATE lifting, and I’ve been doing the T25 workout dvds since December for my strength training. I do 2-3 workouts a week of them. Though I LOVE the workouts, and I think my endurance strength has increased; my muscles have trimmed down, and that’s the only thing I can attribute to my poor bike tests the last several months. SO, lifting must resume. Hopefully I’m starting in time to see some results by my first two Ironman 70.3 races the end of June and mid July!!
In order to fit lifting in while still doing some of the T25 workouts I love, I plan to lift just once a week. That’s all I did last year, and it seemed to work well for me. Also, I plan to mostly lift legs and not bother with the arms and core–I’ll work those out doing the T25 Upper Focus, Alpha Ab Intervals, and Dynamic Core. These workouts are all body weight which is great for my upper body and core, but body weight for the lower body just isn’t enough for me I guess.
These are the exercises I did on Monday, and plan to continue to do every Monday (except for the days after races). Keep me accountable, please! I’m the biggest slacker when it comes to lifting.
1) Calf raises with 35lb dumbbells in each hand (3 sets of 15) 2) Walking lunges with 20lb dumbbells in each hand (3 sets of at least 10 per leg) 3) Step ups with a calf raise on a 12in box with 20lb dumbbells in each hand (3 sets of 10 per leg) 4) Deadlift to bicep curl squat (I got this from T25) with 15-20lb dumbbells in each hand (3 sets of however many I can) 5) Leg press at 120lbs (3 sets of 10) 6) Single leg squats (no weight for now) 3 sets of 10 per leg
These six exercises took me about 30 minutes which is what I was hoping for. I don’t want a long lifting session-just enough to build my strength. I also plan to up the weights as soon as I can do at least 6 reps on that weight. What I did Monday got me pretty good and sore though! I could still do my running workout yesterday, but I was feeling the lifting a little. In my mind, that’s just the right amount of soreness!
Do any of you readers lift? Do you enjoy it more than running, or do you do it just to help you with your running? What lifts do you recommend doing? I’d love to hear your suggestions!