Thursday, July 1, 2010

My Gym Workout

So for the last 4 weeks, I've been back in a gym and it's been a nice change! I'm not used to having all the equipment available to me. It's especially nice to have weights! My weights at home are only 5 lb and 8 lb so it is great to be able to challenge myself with heavier weights. The other great thing is that my employer is really supportive of healthy living so we get a lot of great benefits. One of these was a personally written program from one of the trainers. We went over my goals and she put together a circuit for me. I told her my goals were to run a faster half marathon and to do an unassisted pullup. So this is what she has me doing:

1. Step-ups with Weights - step up with right leg on a bench while holding weights, then step left foot up to join; I use 12 pound weights and do a set of 12.
2. Tricep dips using the bench
3. Clean and Press using 12 lb weights
4. Assisted Pullup - right now I use the machine to assist me with 90 lbs of weight. Slowly but surely I'll reduce that until I can do a pullup supporting the weight all on my own!
5. Crunch with Legs Up and Using a Medicine Ball - I use a 10 lb medicine ball and keep my hands in the air above my head. On the "down" part of the exercise, I extend my arms behind my head so the ball hits the ground.
6. Leg Curls (on the machine) - so far I use 85 lbs
7. Walking Lunges - I don't use weights on this and I try to keep only one foot on the ground at a time. I go by distance but it usually turns into 12 lunges on each side.

I do this whole thing 3 times through. I've been throwing 10 min of jogging in before the first set and between each set so I get in my cardio. It's been fun! I start my half marathon training in a couple weeks. Fun fun!

Hope everyone is having a happy and healthy summer!

1 comment:

  1. sounds like an excellent work out! Thanks for telling us the exercises in now I can copy! :o)
    Keep us updated on how that unassisted pull up comes!