Friday Night Workout

Hey friends! How are y’all doing? I hope you all survived the crazy (or should I say wimpy) snow storm. I know my Raleigh friends got hit pretty hard but here in Charlotte, I have to say it certainly didn’t live up to the hype at all!! I am not complaining though, I had a nice couple days off because of all the hype which allowed me to catch up on a little sleep, see a couple of my favorite people ever (mom, dad, and grandma) and I got to finish off yesterday evening with a surprise visit from the boyfriend! I typically don’t see him Monday – Friday so a Thursday night dinner was a great surprise. Anyways, on to today’s post, my running and triathlon followers I think you’re going to like it.

Tonight I did a fun (yet tough) 2.5 mile run to kick things off. I broke this run into 4 parts (keep in mind I was already warmed up going into this):

  • Part 1: .25 rolling hills. I set the treadmill so it would go up and down (started at about 2.5 and built up to 5.0 incline) at an 8:34min mile pace.
  • Part 2: Steady 1mile run. This was done at a 1.0 incline and at an 8min mile pace.
  • Part 3: Tough mile. Starting at 8min mile pace, every 10th of a mile I bumped up the pace .1 -.2mph. I ended this mile at a 6:30min mile. It was extremely tough but felt great to get my legs turning over quickly.
  • Part 4: Slow jog into walk for .25miles. After part 3 I dropped my pace to a 9:30 and ultimately dropped it to a slow walk by the end as my heart rate came down.

After the run I completed a functional training workout. This type of training was recently introduced to me by the triathlon coach at the Harris YMCA. I am learning so much from her and this type of workout is just one of the many things she has taught me so far. Today’s workout was broken into 4 sets and each set was completed twice before moving onto the next set.

Set 1: 2 x 20

  • Step-up with high knee raise (20 reps each leg). I did one leg at a time (so all 20 reps were done with the right leg then all 20 on the left leg)
  • Tricep Dip. Using the step up block I completed modified tricep dips. 
  • Bicep curl into over head press. For this I used a 7.5lb dumbbell in each hand and for an added challenge I did this as I stepped up onto the block like I did in the first exercise. This time alternating my leading with each step. 

Set 2: 2 x 20

  • Stability Ball hamstring curls. Heels on top of the ball with hips raised off the ground roll the ball in and out.
  • Stability Ball lifts. Placing ball between your feet, lift ball straight into the air then bending at your knees bring ball down and back up.

    Image result for pictures of stability ball lifts bent knee
    From this position, bend your knees to lower the ball then straighten back into this position for each repetition.
  • Stability Ball side curls. Placing ball between your feet, roll onto your side lifting as much of your lower leg off the ground as possible then curl ball behind you. I did 10 each side for a total of 20.

    From this position bend at knees to bring ball as close to your butt as you can then extend back out to pictured position for 1 repetition.
  • Stability Ball Toss. Placing ball between your feet to start, lift ball off ground at the same time as your crunch up switching the ball to your hands, extend back down then crunch back up switching back to your feet at the top.

Image result for pictures of stability ball lifts with static kneesSet 3: 2 x

  • Bosu get down get up (10)

    Start from a standing position, then sit on bosu ball, lean back as far as you can lifting feet off the ground (as pictured), crunch back in returning feet to the ground then standing back up for each repetition.
  • Walk out push-ups (build starting at 1 push-up to 5 push-ups then go back down to 1)

    Start from a standing position, walk hands out across the bosu into a push-up position leaving knees on bosu. Complete 1 push-up then walk hands back to bosu and finish repetition by standing all the way back up. For the next one complete two push-ups before walking hands back and standing up. Build up to 5 push-ups then back down to a single push-up.
  • Skydivers (:30) balancing on the bosu on your stomach bring your arms out in front of you and legs up as high as you can behind you contracting your glutes and lower back.

Image result for pictures of bosu supermanSet 4: 2 x 10

  • Kettle bell dead lift. I used a 22lb kettle bell in each hand. 
  • Sing leg kettle bell RDL. Holding kettle bell in the hand of the planted foot, again I used a 22lb kettle bell. 
  • Squats. Holding one kettle bell at your chest, squat as low as you can leading with your hips and keeping your chest up. Again I kept with the 22lb kettle bell. Image result for pictures of kettle bell deadlift

Cool down was 5min of foam rolling. I really focused on my hip flexors, hamstrings, quads, and IT bands.

This workout certainly had me sweaty and muscles burning but overall felt great. Comment below letting me know what you think and if you decide to give it a try.

Happy Friday Y’all!

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