I get a LOT of e-mails from readers asking me for advice on how to get in shape. I’ve had requests for workout plans and weight lifting plans. Now that my blog includes “body” as a topic of discussion, I want to start sharing my workouts with you! Feel free to use them as a guide, join me for the ride, or just read about them for fun.
About the plan: I modeled this plan off of a half-marathon training plan that was in a recent issue of a women’s running magazine. I am NOT training for a half marathon (and never will for that matter). My main goal right now is the increase my running endurance. I’m in pretty decent running shape right now, but I only run 2-3 miles at a time. I’d like to get my endurance up to 3-5 miles easily for the winter months. I’m also including heavy back and leg workouts over the next two months. My back is, overall, one of my weakest body parts. Also, when I don’t consistently lift heavily on my back (like, on a weekly basis), it starts to hurt when I run. So, I always emphasize my back. In conclusion, this plan has three main objectives:
- increase running endurance
- increase back and leg strength/look
- maintain arm/chest/abs strength
(e-mail me if you would like the excel version of this spreadsheet to track your workouts: blondeandbalanced [at] gmail [dot] com)
My Motto: This plan is merely a guide. I WILL miss some of these workouts. Also, I’ll probably switch around some of these workouts. I generally always shoot for 6 workout days per week with one day of active rest, however, sometimes things come up and I can’t stick with my plan. It happens. Also, running has always given me plenty of aches and pains in the past (including the back issue I mentioned above, foot, knee, heel, and hip pain….hmmm, why do I do it again?). If increasing my mileage really start to make things fall apart, I won’t move forward. This is probably not likely, but just something I thought I’d throw out there. More than likely, I’ll replace a couple of workouts with classes. Also, I’ll probably throw in “sprints” (30 seconds of sprints + 1 minute of rest + repeat) after some of my running workouts for extra fat burn and to switch it up.
On to the lifting workouts:
- 3 sets, rep to fatigue
- 1 x 70 pounds
- 2 x 55 pounds
- 3 sets 8-10 reps
- 10 pounds
- 3 sets, 10 reps
- 55 pounds
Low Back Machine
- 4 sets, 10-12 reps
- 1 x 65 pounds
- 1 x 75 pounds
- 2 x 85 pounds
Reverse Fly Machine
- drop set, 10 reps, last set to fatigue
- 40 pounds, 30 pounds, 20 pounds
Shrug with Straight Bar
- 3 sets, 12 reps
- 50-60 pound bar
Lunges on Smith Machine
- 4 sets, 10 reps per leg
- 1 warm-up set with just bar
- 10 pounds each side (20 lbs. total)
One-Legged Leg Press
- *leg positioned high to isolate glutes/hamstrings
- 3 sets, 6-8 reps per leg
- 10-20 pounds per leg
Calf Raises on Smith Machine using Aerobic Step
- drop set, 10-15 reps, last set to fatigue
- 40 pounds total (20 each side), 30 pounds, 20 pounds
- 3 sets, 10 reps
- 20 pound dumbbells (40 pounds total)
Outer Thigh Weighted Raise (machine, cable, lying with bar, etc.)
- 3 sets, 10 reps + hold & pulse each set/side
- 10-15 pounds
*if time: Squat Jump or Jumping Lunge to fatigue (plyometrics)
Arms/Chest/Abs: I don’t have set routines for these because I’m not focusing on them right now. However, I normally do a variety of push-ups (incline, decline, regular, clock, BOSU, etc.) for chest plus various weighted moves. I use weights for abs (weighted crunch or holding a weight between feet for Captain’s Chair) most of the time. For arms, I do a variety of curls (regular, hammer, concentration) for biceps and focus on body weight activities for triceps (tricep dips and tricep push-ups). I’ll do structured routines for these body parts over the next several months.
Disclaimer: If you want to follow the plan, that’s great! However, I’ve been lifting and running regularly for years. If you’re new to fitness, start slow and consult a doctor first. Although I have some fitness certifications in group exercise, I am not qualified to personal train YOU. This plan is meant for entertainment purposes only. Consult a qualified physician before you begin any training program.
There you have it! This is very typical of my usual workouts. I focus on hard cardio (like running) and a good amount of lifting.
Let me know in the comments if you’ll be joining me!
Happy Fall Shape-Up!