Miles: 5
Duration: 39:22:32
Average Pace: 7:52
Calories: 379
Cross Training: none
How did it feel/Thoughts: So I still felt sore from the leg workout the other day and I feel like all my muscles are finally catching up with the soreness. A good recovery pace isn’t bad to take when listening to my body.
This core exercise works your inner thighs and your love handles!
Miles: 5
Duration: 38:55:88
Average Pace: 7:47
Calories: 379
Cross Training: 10 minutes abs
How did it feel/Thoughts: It was significantly warmer and I was twice as sore from my leg and butt exercises the other day. It was a little miserable. Every hill I hit I felt like I was going to die. Ready to start feeling good after these hell weeks of getting back into tip top shape. Other than that I have a busy day and a job interview! Hope all goes well and I will have a job at bath and body works!!
Okay, so as a runner, I often forget the importance of strengthening my lower back. Also, I struggle to know what to do for lower back workouts. I came across these exercises and I have to say that they are pretty awesome! I could feel my lower back being put to work and I loved the use of the exercise ball. Of course I ended up ignoring how many reps they told me to do on the picture and did how many I thought was necessary. All in all I highly recommend you try these out for yourself!
I completed these exercises today for my arm workout (I also did some other exercises besides this.) I used 5lb dumbbells and did 2 sets of anywhere between 10-20 depending on the difficulty. I liked these exercises because they are different from the ones I usually do. I’m definitely going to have sore arms tomorrow! Especially since using 5lb dumbbells was difficult!
Miles: 5
Duration: 38:44:55
Average Pace: 7:45
Calories: 378
Cross Training: arms/back
How did it feel/Thoughts: It was warmer again today and I was feeling my butt exercises I did yesterday. I ran how my body felt and decided it was ok to take a day at a slower pace.
Miles: 5
Duration: 36:45:40
Average Pace: 7:21
Calories: 378
Cross Training: 15 min core, butt, legs
How did it feel/Thoughts: felt alright. I was a little sore and it was raining so it made it a little miserable. Overall it was a much needed run for some stress relief and relaxation.
This was my birthday so I decided to take this day off. Can’t be taking this many days off though. Now it’s time to start getting serious!
So this summer I am aiming to fix my butt so you’ll have to bare with all of these booty exercises!
Half-seated leg circle
Sit on the floor with your legs fully extended, leaning back on your elbows, your fingers cupping the sides of your hips
(a). Keeping your lower back pressed into the floor, engage your core and lift your legs about 45 degrees. Point your toes, press your thighs together, and trace 12 large clockwise circles
(b), then 12 counterclockwise circles.
Alternate leg deadlift
Hold a 5- to 15-pound dumbbell in each hand and stand on your right leg, lifting your left leg a few inches behind you
(a). Keeping your back straight, lean forward from your hips until your body is almost parallel to the floor, the weights in line with your shoulders
(b). Return to start. That’s 1 rep. Do 12, then switch legs.
Lateral shuffle
Stand with your feet slightly wider than hip-width apart and turned out 45 degrees. Bend into a squat with your knees over your ankles
(a). From that position, step out with your left foot, keeping your knees bent in the squat position
(b). Take a step with your right foot to return to start. Continue walking sideways, taking 10 steps to the right and then 10 to the left.
Good morning bend
Stand with your feet shoulder-width apart and hold a pair of 5- to 15-pound dumbbells at your shoulders, palms facing forward
(a). Keeping your knees slightly bent and your torso straight, slowly bend from your hips until your upper body is parallel to the floor
(b). Hold for 5 seconds and return to start. That’s 1 rep; do 8 to 10
Stability lunge
Stand with your feet shoulder-width apart and your arms at your sides. Lift your right knee until your thigh is parallel to the floor and raise your arms overhead, palms facing in
(a). Hold for 5 seconds, then slowly drop your right foot into a front lunge
(b). Bring your left leg forward and return to standing. That’s 1 rep. Do 10 to 12 on each leg, alternating sides
Single-leg plank
Get on the floor and prop yourself up with your toes flexed underneath you and your elbows under your shoulders, shoulder blades back and down
(a). Your body should form a straight line. Brace your abs and lift your right leg up about 10 inches
(b). Balance your body weight on your forearms and the stabilizing leg. Hold for up to 60 seconds. Switch legs and repeat on the other side.
Skaters step-up
Hold a pair of 5- to 15-pound dumbbells at hip level and stand facing a step with your right foot planted on the step. Leaning your chest forward slightly, lunge backward with your left leg, bending your right knee 90 degrees
(a). From that position, bring your left foot up to meet the right on the step; squat and hold for 2 seconds
(b). Stand and return to start. That’s 1 rep. Repeat with the other leg; do 10 to 12 reps on each leg.
Prone hip extension
Lie facedown over a bench or padded stool with your legs hanging off the edge
(a). Engage your abs and lift both legs until your body forms a straight line
(b). Hold for 5 seconds, then lower slowly. That’s 1 rep; do 10 to 15.
http://www.womenshealthmag.com/fitness/prone-hip-extension?workout=16313
Run, Kaylee, Run 