If you want to enlist, you have to be a masochist.

So I stole these cards from my friend Meghan’s Facebook. This is the new workout plan in addition to the daily 3 – 5 mile runs.

I’m going to go with this for a few weeks and see how it goes.

Also, check out runnersworld.com for some really great tips. I just re-laced my shoes in a way that pulls the toe of my shoe away from my big toe and helps reduce the chance of getting black toenails. I’m also convinced that I really need to start running in my Vibram FiveFingers again if I really want to build some muscle.

Glutes, legs, and abs 

20 minutes of running or elliptical machine
20 squats
20 lunges
25 dead lifts
40 crunches (min)
40 reverse curls

Arms and chest 

20 minutes of running or elliptical machine
15 – 20 regular or bent-knee push-ups
20 chest presses
– Lie on the floor with a 2lb – 5lb weight in each hand, arms bent, hands by your shoulders, palms facing each other. Push and rotate the weights toward the ceiling until your arms are straight and your palms are facing your toes. Slowly resume your starting position.
20 chair dips
40 bicep curls

Back and shoulders 

20 minutes of running or elliptical machine
25 jumping jacks with 1lb – 3lb weights in each hand
20 lateral raises
– Stand with your feet shoulder-width apart, holding a 3lb – 5lb weight in each hand. Turn your palms toward each other, then raise your arms straight out to each side until they are shoulder height. Slowly lower.
40 front raises (20 per arm) with 5lb weights in each hand
20 shoulder presses

Glutes, legs, and abs 

20 minutes of running or elliptical machine
30 donkeys
– Get on all fours. Keep your back straight, bring your right knee into your chest, then kick it straight out and up. Resume starting position, then switch legs.
15 squats
20 pelvic lifts
– Lie on your back with your knees bent, feet flat on the floor, arms by your sides. Raise your butt toward the ceiling (about 3 to 5 inches off the floor), then slowly lower it.
40 oblique twists (20 per side)
– Lie on your back with your knees bent, hands behind your head. Using your stomach muscles, lift your head and shoulders off the floor as you rotate your torso to the right. Switch sides.

Target your weak spot 

20 minutes of running or elliptical machine
Determine which part of your body is the weakest, then work it
– Complete Monday’s workout if you need more glutes, legs, and abs work
– Complete Tuesday’s workout if your arms need more work
– Complete Wednesday’s workout if your back and shoulders feel weak

Burning body workout

100 high knees (50 per leg)
50 deep squats with 3lb – 5lb weights
20 standard or spiderman push ups
20 pelvic lifts
40 one legged pelvic lifts (20 per hip)
50 standing one legged toe-touch crunches (25 per leg)
– Stand with your feet slightly apart. Lift your knee to your chest and touch your fingers to the toes of the lifted leg. Lower your foot and switch legs.
50 crunches (at least)
20 staggered hand push ups (10 per arm)
40 snow boarder jumps
– Crouch with your legs far apart and put one hand to the floor. Jump up straightening your body as you jump, then land in the same crouching position. Repeat.
100 side crunches (50 per side)
40 leg lifts (20 per leg)
60 side plank hip lifts (30 per side)
10 leg lift crunches
– Lie on your back and raise both legs until they make a vertical line. Raise your shoulders and ‘crunch.’ Lower your shoulders back to the ground and repeat.
10 burpees (ow)
100 side lunges with 2lb – 5lb weights (50 per leg)
50 mountain climbers
100 standing heel lifts with 3lb – 5lb weights (50 per leg)

Rest… cry a little. 🙂


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