After completing my first half marathon last week (in 1:54:21) I was in need of a serious rest week. It's recommended to have at least 72 hours of rest after a high endurance event like this... so I performed no serious exercise Monday through Wednesday. I attempted to run on Thursday but found my body was still sore, so I walked a couple miles. Friday I was visiting a friend in Bucks County, PA and found an amazing state park. Again I took it easy walking about 3 miles. Saturday I was at a beer festival all day on my feet and helping serve so I took the day off. On Sunday I allowed my body more rest with a walk along the Schuylkill River Trail into the city with my fiance. the important lesson here is to LISTEN TO YOUR BODY!!! Yes sometimes you want to push through pain during a workout but if you injure yourself by pushing too hard then you're not doing your body any good.
Monday I was feeling ready to get back to my routine. I completed a 3 mile run, 20 minutes of abs, 20 minutes of arms, and 20 minutes of back exercises. After running outside I completed the rest of the workouts in my bedroom with a yoga mat and dumbells. I enjoyed listening to twenty one pilots as I powered through my workout.
Here is my ab/arm/back workout breakdown:
Abs: 5 min plank (I alternate to side planks and regular plank), 1 min rest, 1 min push ups, 1 min rest, 1 min tri push ups, 1 min rest, 1 min burpees, 1 min rest, 5 min plank.
Arms: (Using 5-10# dumbells do the following exercises 2-3 times, rest as need and in between circuits )
10 tricep kickbacks, 10 standing shoulder presses, 5 lateral raises, 5 front raises, 15 one arm rows, 10 reverse flys, 5 front raises, 5 lateral raises, 15 upright rows, 10 standing shoulder presses, 10 hammer curls, 10 pullovers, and 20 arm circles.
Back: (Do the following exercies for one minute each 3-5 times, rest as needed in between exercises)
Arm plank row, extended leg deadlift reverse fly, alternating lunge row, alternating full plank row, alternating dead lift dumbell row.
Pictured below is the Schuylkill River Trail which is awesome for biking, running, and walking. I use the trail almost every day and it's a beautiful paved trail along the river from the suburbs to the city.
The last picture is me after the half marathon in Philly. I was feeling great and very excited to beat my two hour goal time :)
Monday I was feeling ready to get back to my routine. I completed a 3 mile run, 20 minutes of abs, 20 minutes of arms, and 20 minutes of back exercises. After running outside I completed the rest of the workouts in my bedroom with a yoga mat and dumbells. I enjoyed listening to twenty one pilots as I powered through my workout.
Here is my ab/arm/back workout breakdown:
Abs: 5 min plank (I alternate to side planks and regular plank), 1 min rest, 1 min push ups, 1 min rest, 1 min tri push ups, 1 min rest, 1 min burpees, 1 min rest, 5 min plank.
Arms: (Using 5-10# dumbells do the following exercises 2-3 times, rest as need and in between circuits )
10 tricep kickbacks, 10 standing shoulder presses, 5 lateral raises, 5 front raises, 15 one arm rows, 10 reverse flys, 5 front raises, 5 lateral raises, 15 upright rows, 10 standing shoulder presses, 10 hammer curls, 10 pullovers, and 20 arm circles.
Back: (Do the following exercies for one minute each 3-5 times, rest as needed in between exercises)
Arm plank row, extended leg deadlift reverse fly, alternating lunge row, alternating full plank row, alternating dead lift dumbell row.
Pictured below is the Schuylkill River Trail which is awesome for biking, running, and walking. I use the trail almost every day and it's a beautiful paved trail along the river from the suburbs to the city.
The last picture is me after the half marathon in Philly. I was feeling great and very excited to beat my two hour goal time :)