Good morning friends!
How are ya this morning? I hope your week has been wonderful, and if you’re like me, I bet you’re counting down the hours till the weekend starts! Monday is Thanksgiving for Canadians, so I’ll be thoroughly enjoying my long weekend – and a little turkey too. Before we get onto Thanksgiving festivities though, I’ve got a workout to kick your weekend off right. Here you go, this week’s Fit Bit Friday!!
Work It Out
In the past, I’ve been a fan of getting my hard sweaty cardio out of the way prior to doing my strength training. While I realize that this can be beneficial for those that are more likely to bail on cardio if they do weights first, it means I don’t always have as much strength as I could by the time I get to my strength training workouts. In order to break this pattern, I decided earlier this week to totally mix things up and alternate the two. Now if you’re a die-hard runner and your mornings just don’t feel complete without a little jaunt either outside or on the treadmill, don’t worry – you’ll still get to do that! Let’s get to the specifics…
The Mix It Up Workout
***Disclaimer: As with all workouts posted on Eat Spin Run Repeat, please check with a medical professional before beginning any exercise program. I am not a certified personal trainer and all workouts found on my blog are based only on my own experience.***
You’ll start off with a running warm up to bring your heart rate up and get some blood pumping to your working muscles. After the first 15 minutes of cardio, you’ll jump off and hit the weights to work your arms. Then, it’s back on the treadmill for another 15 where you’ll do a tempo run, gradually increasing your speed to a level that’s pretty tough, but that you can maintain for longer than, say, a balls-to-the-wall interval. After that, back to the weights for lower body, then back to the treaddy for 15 mins of intervals. This is your last cardio set, so make sure you hit the intervals hard and make yourself work for the breaks! Lastly, a little more lifting to target the back and chest, followed by a good stretch.
Now I realize this is a lot to remember, so if you’d like to print a PDF of this workout, you can do so by clicking here.
So there you go – cardio and weights, all mixed together into a single workout. When you’re finished, be sure to stretch out the muscles you worked with the weights. If you’ve got time, it’s also not a bad idea to do a few more lower body stretches, particularly for the hip flexors and IT bands.
Turn It Up
Sometimes, I like to run with music on really, really loud. This is usually when I’ve got a set of tough intervals to do and I need the beat to keep me running fast. Other times I like to run in silence. For those in-between times – usually on a long steady run, I like my music to be something in between too. Perfect example: Rise Again by DJ Sammy ft. Loona.
Driving beat, but calming at the same time. What do you think?
Have A Read
- Traveling for work? Check out these 10 Awesome Hotel Gyms for Breaking a Sweat – via Huffington Post. Check out the cycling studio at The Houstonian!!
- Need to update your iPod? Check out Shape Magazine’s Best Workout Songs for October 2011.
Questions for today:
- Non-fitness related: For my Canadian readers, what have you got planned for the Thanksgiving long weekend?
- What do you prefer: Running with music or without?
I hope all of you have a wonderful weekend, and Happy Thanksgiving!!