>Cross Training>Gym routine
What is your typical gym routine?
Personal bests (bold = this year): 5K - 24:20 / 5M - 38:42 / 10K - 51:54 / 10M - 1:24:26 / HM - 1:52:08 / M - 4:13:04
Next races: Millburn Red Cross 5K 12/8; Roosevelt Island Hot Chocolate 10K 12/15
Old , Ugly and slow
I do an over all body workout with weights every 4 days
db benches and presses
when my Knee gets better
pr's 5k 20.08, 5 mile 31:20, 10k 41.19 all done in the 80's
2013 goals 1500 1000 miles , 190 pounds get to 100 miles a month or more and stay there
Whole body workout in 15-20 minutes once a weeks during marathon training.
6 minute ab routine. I hit the abs at every angle with about 20 pus different movements with 10 reps each.
I superset the following pairs. I do the first then go to the next and repeat for 3 sets then I go to the next pair.
rubberband pulldowns 15 reps. I attach 3 rubber band to the handles and hang them over my door. I sit on the floor and begin
single leg lunge with one leg on a bench 12-15 reps
upright rows with two rubber bands 10 reps
standing calve raises with my body weight for 15 reps. I go up quick and down slow
shoulder press with two rubber bands for 10 reps
dips on the edge of my bed 10-12 reps
curls with 2 rubber bands 10-12 reps
I walk 60 steps on my tip toes
I stretch and massage everyday until I'm done with my marathon.
After I complete my marathon, I'll go back to my normal gym routine.
Same 6 minute ab routine as above
Then I do each of the following in order for 3 sets with 1 minute rest. I put 75 lbs on the barbell
Upright Row Military Press Good MorningSplit Squat (left/right)ThrusterStraight-Legged Deadlift
Then i do 3 set of dips 25 reps, then 15 reps then 12 reps superset with db curls
I do the same ab routine.
then what is in this video below with lighter weights.
On the 3 days I'm not running, I do 2 calisthenics and 1 lift. Rotating among:
3 days a week I do 90 minutes of machines that get my core more than once. I do 3 sets of15 each 20 -30 seconds max in between. If there is a machine such as a torso turn I switch sides immediately. No set is too heavy as I don't need bigger arms, and I want to tone my legs.I run 6 days a week, and also do 1 day of elliptical. I was never this aggressive before at the gym and it is helping a lot.
If I go to the gym I usually do 30 mins easy running to get warmed up, then usually I do squats, overhead presses, chinups, dips, calf raises and then a couple of other things depending on what I feel like. At home I do press ups, crunches and planks every couple of days.
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