May 2 – Abs & Interval Cardio

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.

Cardio
Distance: 2.37 miles
Time: 24:58
Interval running: 6.5 mph (2 minutes), 6.0 mph (2 minutes), 3.5 mph (1 minute)
Incline: 1.0 (15 minutes), 0.5 (5 minutes), 0.0 (5 minutes)

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April 9 – Full Body

Still playing catch up with the work outs. Thanks for hanging with me while I sort things out.

This work out has 3 groups instead of the usual 2.

Group 1 – Repeat 3 times
Ab Wheel: 15 reps – note: remember to keep the abs contracted both while rolling out and rolling back in, to avoid your back dipping on the way out. Focus on using the abs as your sole or main source of rolling back in. Gradually, work on rolling a little further each time, keeping the hips low. I like to picture it as a plank position as my full extension goal.
Push Ups: 15 reps – note: be sure to contract your abs the whole time to avoid curving the lower back and to draw strength from your core. Remember you want to aim more for lowering your face/chest to the ground, not dipping your hips.
Box Push: 80 lbs for 2 full passes – note: contrary to the video, I like a lower surface. Keeping the hips/butt low (think of a squat in terms of angles) and using the legs to push hard. Distance can vary but I usually count a pass as 1-way for the full length of the gym.

Group 2 – Repeat 3 times
Pull Ups: 15 reps – note: try to control coming down, keeping the abs tight and not curving the lower back. You want to feel it in the shoulders/shoulder blades, so focus on the contraction there.
Jumping Lunges: 30 reps (15 each side) – note: as with regular lunges, try to keep your stance small enough that you can have a 90 degree angle in the back leg (not wider), keeping your abs tight and back in line with the thing of the back knee. You don’t want to be leaning forward and a pelvic tilt will help you balance. You do want to go all the way down into a full lunch position.
Dragonflies: 15 reps – 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.

Group 3 – Repeat 3 times
Scissors: 20 reps (10 each side) – 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.
Plank: 1 minute hold – note: contract through the abs, supporting the lower back. As mentioned in the video, you want to be straight, so don’t keep your butt up too high (that’s cheating!) and also don’t bring it down so low that your back is curving. I find most people tend toward the former (too high) and thus reduce the effect of this exercise.
Ins & Outs (wide arms): 20 reps – note: the version here is in the second part of the video (with arms extended). Normally I do this in more of a V-sit position, balancing on the butt, as opposed to the video where she is lying on her back. You will feel this in your legs but you should also