I have a half marathon on Saturday. It’s my second of the year and unfortunately due to my recent illness, I had to cut back on my durance training the last couple weeks to allow myself to recover. Today was my first attempt at running since becoming sick, so I made it a half day of resistance and half day of interval cardio, taking it easier on the cardio. The goal was to get some miles on the feet, not attempt a long distance.
Group 1 – Repeat 4 times Dragonflies: 15 reps – note: note: you want to have control the whole time, keeping your back straight as you reach the lower parts of the movement. Go as low as you can before your back arches, using your contracted abs to keep everything stable. Do not swing or bend your legs to get up and don’t go past the chest. You want a straight motion. Scissor Leg Lowers: 20 reps (10 each leg change) – note: unlike in the video, I do a 2 second pause between switching legs. Like in the dragonflies above, focus on the core and keeping the lower back flat. You can rest your head on the ground if neck discomfort is an issue. Heel Touches: 20 reps per side – note: try to raise your chest high enough so your shoulder blades are off the ground. If you have neck/throat/chest discomfort doing this, you can rest the head back down on the ground. It is best if you start with a pelvic tilt before raising your head/shoulders. Contract it down into the ground to form a strong core first.
Today’s workout consisted of both upper and lower exercises. I usually group my exercises in groups of 3-5 at a time, doing 2-3 groups a workout and repeating each group 3-4 times.
Group 1 – Repeat 3 times Chest Press: 55 pounds for 15 reps Up & Over (fast): 30 reps (one way is one rep) – note: fast here means no pausing and only one foot at a time on the bench, kind of like a hopping action. Bosu lift – Burpee – Push-up: 12 reps – Lift the bosu, with the ball part facing the groun, up with straight arms over you head (avoid arching the back) and lower to the ground, keeping your grip on the bosu. Push your feet out like a normal burpee, and lower your chest down to do a push up over the bosu. Rise, hop your feet back in, and repeat. Be sure to contract your abs the whole time to avoid curving the lower back and to draw strength from your core. Dips: 18 reps – Note: you should go to a 90 degree angle if you can and avoid letting your elbows point outwards (ideally you want them straight back but not to the point you lean forward with your chest). Up & Over Squats (Bosu): 30 reps – note: same speed as above, but instead of on a bench, lay the bosu ball side up on the ground and squat at the end of each pass over the bosu.
Group 2 – Repeat 3 times (no pauses between repeats in this group) V-up Roll-ups: 12 reps – note: be sure to contract your abs down into the ground when lifting up and avoid swinging your arms to momentum (harder than it sounds). Sit-ups: 30 reps – note: as above, focus on lifting using the abs and avoid any swinging arm motions. Leg Lowers: 10 reps – note: lower the legs as close to the ground as you can without allowing your lower back to lift off the ground (contracting your abs in will help with this).