Warm-up & Stretching – 15-30 minutes
Run
6 miles at 9:40 average pace
Lift
Conditioning-
I was a bit limited on time today, so instead of strength work I decided to do a full body conditioning workout. This was a fun change of pace, and I recommend people change up their routine from time to time. If nothing else, this helps keep you from getting bored.
|
1 Circuit 4 sets |
Reps/weight |
Reps/weight |
Reps/weight |
Reps/weight |
|
KB Goblet Squats |
15/35 lbs |
15/35 lbs |
15/35 lbs |
15/35 lbs |
|
KB push-ups |
10/Bw |
10/Bw |
10/Bw |
10/Bw |
|
KB swings |
20/35 lbs |
20/35 lbs |
20/35 lbs |
20/35 lbs |
|
Single Arm Cable Row |
10/35lbs |
10/35lbs |
10/35lbs |
10/35lbs |
|
Power Step-ups 45 seconds |
—————- |
———————- |
———————- |
———————– |
|
Pull-ups |
5/bw |
5/bw |
5/bw |
5/bw |
*KB = kettlebell
**20 second breaks were taken only when necessary between exercises. 45 second breaks were taken between rounds.
***All exercises were done in a circuit style, thus all reps of set one of squats, pushups, swings, rows, step-ups, and pull-ups were done before beginning the second set.
Conozco a un amigo que estaba muy interesada en este tema. ¿Podrías dejarme compartir esto en mi muro de facebook, por favor?
Claro, no hay problema. Aquí hay un enlace – http://wp.me/P3wc2b-1
Hola a todos soy nuevo aquí. Soy un principiante en todas estas cosas techie …. Buscando foeward aprender de ustedes.
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