Category Archives: Just Run Cross Training

Workout July 12: Spin and Isometrics

Today’s workout felt a bit like groundhog day: I taught my hour-long class, tacked on 10 extra minutes on the bike, then completed my isometrics.  I also got in some extra stretch and foam roller time.

The back-to-back workouts are always challenging.  When I hit the bike for my morning ride, my legs are still burning from the night before! But a gal’s gotta ride when time allows, so it was ride, eat, sleep, repeat for me!

ridesleeprepeat

Fingers crossed that my ankle feels good tomorrow.  I don’t want to miss my joyful Sunday run!  🙂

My isometric sets: repeated this sequence 4 times with 1-2 min recovery between block of 5 exercises.

  • Plank on large rubber ball supported by elbows with feet on bend or rail.  Small rotation clockwise for 30 sec., counter clock for 30 sec.
  • Crabbing with resistance bands.   Step on bands with both feet in middle holding handles with elbow @ 90 degs. Lift one leg at a time and step sideways, followed by other leg.  Move 25 ft to one side and back to starting line
  • 20 walking lunges each leg with knee touching ground gently
  • Calf raises, 20 reps each leg
  • 20 large ball hamstring curls

THE DATA:

Total cycle time: 1:16

Total workout time: 1:50

RPE: 4-5

Workout July 11: Spin and Isometrics

The injured ankle kept me from a scheduled eight mile road run, so it was all about spinning today!  I taught my hour-long class, then tacked on 30 minutes of endurance work on the bike.  I felt the burn!  Not an eight mile run, but I’ll take it.  🙂

spinshutuplegs

Followed my cardio up with my isometrics sets.

Repeated sequence 4 times with 1-2 min recovery between block of 5 exercises.

  • Plank on large rubber ball supported by elbows with feet on bend or rail.  Small rotation clockwise for 30 sec., counter clock for 30 sec.
  • Crabbing with resistance bands.   Step on bands with both feet in middle holding handles with elbow @ 90 degs. Lift one leg at a time and step sideways, followed by other leg.  Move 25 ft to one side and back to starting line
  • 20 walking lunges each leg with knee touching ground gently
  • Calf raises, 20 reps each leg
  • 20 large ball hamstring curls

THE DATA:

Total cycle time: 1:33

Average HR, including warm-up and cool-down = 128

Total workout time: 1:52

Workout July 5: Cross Training

spinclass

On Saturday mornings I teach spin.  I adore teaching my classes; motivating people to push harder and farther than they think they can.  Today was a small group (holiday weekends are always slow), but we powered up two huge hills and came out strong!

Then I did some fun and killer isometrics from the coach.  My glutes love him.  🙂

ISOMETRICS:

Repeated sequence 4 times with 1-2 min recovery between block of 4 exercises.

  • Plank on large rubber ball supported by elbows with feet on bend or rail.  Small rotation clockwise for 1 min., counter clock for 1 min.

elephantonball

  • Crabbing with resistance bands.   Step on bands with both feet in middle holding handles with elbow @ 90 degs. Lift one leg at a time and step sideways, followed by other leg.  Move 25 ft to one side and back to starting line
  • 20 lunges each leg with knee touching ground gently
  • Calf raises, 20 reps each leg

THE DATA

Cycle Average HR: 154

Total workout time: 1:25

RPE: 6

20-Minute Fat Burn Circuit

In case you haven’t noticed by now, I’m a huge fan of quick workout circuits.  They are great post-run when you need a little extra burn but don’t want to slave for an hour in the weight room.

This 20-minute fat burn circuit from Oxygen Magazine  keeps your heart rate high and pushes your endurance.  Click this link to find a larger version of the image below and step-by-step guides to each exercise.

Fat-Burning-Workout-Part-2

Basic Workout Rules

  • Shoot for 12 to 15 reps per set, a range well-suited in a circuit to help burn fat, build muscle and strength, and develop endurance.
  • When first learning new exercises, to reduce risk of injury, it’s essential to focus on form, not speed. As form becomes second nature, speed will follow almost automatically.
  • Your ultimate goal is to complete three circuits and jog in place 30 seconds between each set of an exercise.

Resist a Rest

Rest during a workout is highly variable, depending on your state of fitness. For example, if you’re a newcomer to this fat-burner regimen, you should rest up to 30 seconds between exercises. If you have a base of fitness, you can reduce rest time to 10 to 15 seconds between exercises, which keeps your metabolic rate elevated and promotes even greater stamina. And if you’ve developed a strong fitness foundation, you may consider eliminating rest between exercises, which places an even greater metabolic demand on your body. Note that the way this fat burner is sequenced, you don’t overtax the same muscle group during a single circuit, which allows an exercised muscle group to rest as you continue to move through the circuit.

Making the Cut: Day 5 Circuits

Since I’m not formally training for a race right now, I have time to mix up my running workouts with weights and other circuit training.  This circuit workout from from Jillian Michaels’ “Making the Cut” brings results.  Tough sets, but you can do it!

later have pie

After warming up, complete one round of each circuit without rest WITHIN circuits.  Take 30 seconds rest BETWEEN circuits. If you have time or want extra intense results, repeat. All movements should be done with maximum weight possible.  Cool down when complete.

Circuit 1

Wide-grip lat pull-downs – 1-3 reps max, drop 1/3 weight and do 6-8 more

Medium underhand pull-downs – 15X, then hold midpoint to failure

Seated hamstring curls x 15

Jumping lunges x 10 each leg

One-minute hill run at incline 12

 

Circuit 2

Terry pulls – 20X lighter, 12X heavier, 8X heaviest

Standing lat pull-downs – 10X

Back kicks with front shoulder press 10X each leg

One-minute hill run at incline 12

 

Circuit 3

Seated cable rows – 1-3 reps max, drop 1/3 weight and do 6-8 more

Step-ups x 20 each leg

Butt kicks 1 minute

 

Circuit 4

Incline bicep curls x 10 each arm

Pike crunches x 25

Seated hamstring curls x 10 each leg

Butt kicks 1 minute

 

Circuit 5

Superman HOLD for 1 minute

Boat pose HOLD for 30 seconds

Reverse plank HOLD for 1 minute

Jump rope 1 minute

Making the Cut: Day 4 Circuits

Since I’m not formally training for a race right now, I have time to mix up my running workouts with weights and other circuit training.  This circuit workout from from Jillian Michaels’ “Making the Cut” brings results.  Tough sets, but you can do it!

stronger-than-you-think

After warming up, complete one round of each circuit without rest WITHIN circuits.  Take 30 seconds rest BETWEEN circuits. If you have time or want extra intense results, repeat. All movements should be done with maximum weight possible.  Cool down when complete.

Circuit 1

Wide-grip lat pull-downs – 1-3 reps max, drop 1/3 weight and do 6-8 more

Medium underhand pull-downs – 15X, then hold midpoint to failure

Seated hamstring curls x 15

Jumping lunges x 10 each leg

One-minute hill run at incline 12

 

Circuit 2

Terry pulls – 20X lighter, 12X heavier, 8X heaviest

Standing lat pull-downs – 10X

Back kicks with front shoulder press 10X each leg

One-minute hill run at incline 12

 

Circuit 3

Seated cable rows – 1-3 reps max, drop 1/3 weight and do 6-8 more

Step-ups x 20 each leg

Butt kicks 1 minute

 

Circuit 4

Incline bicep curls x 10 each arm

Pike crunches x 25

Seated hamstring curls x 10 each leg

Butt kicks 1 minute

 

Circuit 5

Superman HOLD for 1 minute

Boat pose HOLD for 30 seconds

Reverse plank HOLD for 1 minute

Jump rope 1 minute

Making the Cut: Day 3 Circuits

Since I’m not formally training for a race right now, I have time to mix up my running workouts with weights and other circuit training.  This circuit workout from from Jillian Michaels’ “Making the Cut” brings results.  Tough sets, but you can do it!

we-can-do-this-yes

After warming up, complete one round of each circuit without rest WITHIN circuits.  Take 30 seconds rest BETWEEN circuits. If you have time or want extra intense results, repeat. All movements should be done with maximum weight possible.  Cool down when complete.

Circuit 1

Scorpion push-ups x 20

Dumbbell flye with crunch on stability ball x 10

Leg extensions – 20X lighter, 12X heavier, 8X heaviest

Jump squats to failure*

 

Circuit 2

Decline dumbbell presses x 10 each arm

V-Cable flyes x 15

Squat-thrusts x 20

Side lunges x 10 each leg, alternating

 

Circuit 3

Close grip push-ups to failure

Plank-ups to failure

Jump squats to failure

One-leg squats x 10 each leg

Jumping jacks 1 minute

 

Circuit 4

Military shoulder press x 8

Wood choppers x 15 each side

Knee tuck jumps x 10

Side lunges w/lateral shoulder raise x 10 each leg

Reverse crunches x 5

Hanging abs with a twist x 10 each side

 

Circuit 5

5×30 second sprints – 30 seconds on, 30 seconds off (your preferred recovery pace) – total set = 5 minutes

Making the Cut: Day 2 Circuits

Since I’m not formally training for a race right now, I have time to mix up my running workouts with weights and other circuit training.  This circuit workout from from Jillian Michaels’ “Making the Cut” brings results.  Tough sets, but you can do it!

successdoesntcome

After warming up, complete one round of each circuit without rest WITHIN circuits.  Take 30 seconds rest BETWEEN circuits. If you have time or want extra intense results, repeat. All movements should be done with maximum weight possible.  Cool down when complete.

Circuit 1

Wide-Grip Lat Pull-Downs – 20X. 12X, 8X – go HEAVIER with weights each set

Dumbbell Row – 15X

Lunges (no weight) – alternating legs, 50X total

1 minute hill run @ incline 10

 

Circuit 2

Low Dumbbell Row – 15X

Seated Hamstring Curls – 15X

Step-Ups to Bench – 20X per leg

1 minute hill run @ incline 10

 

Circuit 3

Crab Walk – 10X forward

Reverse Plank Leg Lifts – 5X per leg

Crab Walk – 10X backward

Reverse Plank Leg Lifts – 5X per leg

Supermans – 20X, then hold top position 20 seconds

Reverse Crunches – 25X

Mountain Climbers – 1 minute

 

Circuit 4

Pendulum Lunges w/Hammer Curl – 20X total, alternating

Hammer Curls – perform to failure immediately after lunges end

Static Lunges w/Reverse Cable Flye – 20X, alternating

1 minute hill run @ incline 10

 

Circuit 5

One-Leg Bridge Lifts – 15X per leg

Toe Touch Crunches – 25X

Mountain Climbers – 1 minute

Making the Cut: Day 1 Circuits

Since I’m not formally training for a race right now, I have time to mix up my running workouts with weights and other circuit training.  This circuit workout from from Jillian Michaels’ “Making the Cut” brings results.  Tough sets, but you can do it!

yesican

After warming up, complete one round of each circuit without rest WITHIN circuits.  Take 30 seconds rest BETWEEN circuits. If you have time or want extra intense results, repeat. All movements should be done with maximum weight possible.  Cool down when complete.

Circuit 1

Dumbbell presses on Swiss ball – 20X

Dumbbell chest flyes on Swiss ball – 15X, half the weight of presses

Free squats – 50X, quick

One-minute sprint on treadmill 

 

Circuit 2

Plank 10 seconds

Close grip push-ups – 5X

Side plank inner thigh raise – 10X

Plank 10 seconds

Close grip push-ups – 5X

Side plank inner thigh raise – 10X

Burpies 10X

Sumo squats – 50X, quick

One-minute sprint on treadmill 

 

Circuit 3

Frog push-ups 20X

Squat thrusts 20X, directly into static squat 30 seconds

Shoulder press w/leg extension 10X each leg

Jump rope 1 minute

 

Circuit 4

Tricep dips 20X

Rope tricep presses to failure

Lunge w/lateral shoulder raise 10X each leg

Mountain climbers 1 minute

Boat pose 30 seconds

 

Circuit 5

Jump rope 1 minute

Bicycle crunches 50X

Extended plank (“shoulder plank”) 30 seconds