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I Come From the Future

January 3, 2014

I had a very confusing few minutes last night when I looked at the dates of my two January posts and realized that they look to be posted a day later than they actually were (i.e. yesterday’s post shows today’s date).  Logged back in this evening and realized I never set my timezone when I started this blog last summer so it looks like I’ve been posting from the future this entire time. Sadly my numerous superpowers do not include time travel, sorry to disappoint.

My superpowers DO include crafting kick ass workouts though! I’m starting this one tomorrow and I’m very excited. My main goal for the next six to eight weeks is to increase my endurance for longer runs so come spring I’m ready to get back on the road. I get incredibly bored on the treadmill so this will be a bit of a challenge.  I want to do this while maintaining my muscle and strength so I have a couple of fairly heavy weight days each week as well.

Note: You may notice that I don’t have anything listed which specifically works biceps or triceps. My arms bulk up quite quickly so I’m fine to just work them as secondary muscles on my back/chest day. You can always add them in on Day 6 if you decide you want to try this plan and need to focus on your arms a bit. And in case you’re wondering how muscular my arms get, there was a memorable six month period when Ian referred to me almost exclusively as She-Hulk.

So here it is…remember your mileage may vary. Always tailor workouts to your fitness level!

Day 1 – Cardio
60 minute run
Core

Day 2 – Back / Chest (3 supersets x 12-15 reps each)
Lat Pull Downs/ Barbell Bench Press
Deadlifts / Incline Dumbbell Press
Seated Rows / Decline Cable Flyes

Day 3 – Cardio
20 minute sprint intervals
20 minute recovery run
Core

Day 4 – Bodyweight & Cardio
55’s x 2
Kettlebell Rounds / Sumo Squat / Wall Sits
30 minute tempo run

Day 5 – Cardio
20 minute hill intervals
20 minute recovery run
Core

Day 6 – Legs / Shoulders (3 supersets x 12-15 reps each)
Upright rows / Leg press
Military Presses / Reverse Lunges
Dumbbell Front Raises / Squats
Dumbbell Lateral Raises / Single Leg Dip (Alternating)

BOOM! That’s it folks! A killer workout that will have you sweating in the new year. Let me know in the comments if you try it and what you think!

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