02-01-2016

3 Reasons Exercise Programs Fail & How To Overcome Them

It’s February 1st! A new month…a clean slate…

Did you know that a third of those who make New Year’s Resolutions don’t even make it to the end of January? We need to stay strong and committed as a new month rolls in!

Many people make resolutions to be healthier, work out more, etc. So why do they fall off within a month or two? That’s what I wanted to talk about today AND invite you to participate in a FREE 5 day fitness challenge that starts next week, so we can hold each other accountable and motivate each other. I’ll talk about that more in a bit.

Here are 3 reasons why exercise programs fail, and how to overcome them. + a FREE 5 day fitness challenge to re-ignite your goals and motivation! | http://reach-yourpeak.com

Getting to the gym is a hassle

For many people, in the beginning they’re going to the gym every day, and then it starts to taper off. Why? Because getting to the gym might be a hassle. If you’re going after work, you might have to sit in traffic to get there. If you’re going in the morning, you might opt out because you don’t want to lug your work clothes, towel, shampoo, etc. for the post-workout shower. These small annoyances might start leading to, “I’ll just go tomorrow.” Here are a few ways to get back on track:

  • On days you get out of work late, or you wake up not wanting to drive to the gym, do an at-home workout video. Even if it’s just 15 minutes, it is better than nothing, and you’ll feel great. I love Fitness Blender on YouTube for home workouts.
  • Sign up for fitness classes. I’ve been staying consistent with my morning cycling classes because if I cancel I have to pay $20. When you have a commitment, you’re more apt to go. A second idea is to schedule a workout time with a friend…you can’t bail on your friends!
  • Create your own dumbbell workout routine that you can do at home. I wrote more about creating a full-body routine here.

Gym equipment is confusing

Alright so maybe you get to the gym, but then what? There are so many pieces of equipment, how do you know which to use OR if you’re even using them properly? This overload can cause some to feel intimidated and stop going to the gym all-together. Check out the link above on how to create your own routine. You can also use sites like bodybuilding.com that have a ton of workout plans and show how to do each exercise. My advice is to just stick to dumbbells or kettlebells. You can get a great workout with just those pieces of equipment, and oftentimes a BETTER workout than using a machine.

No accountability

If you’re trying to go at this alone, it will get tough at times. Even though I train with my mom, there are days I dread going to the gym or running. And that is even with a workout partner, so I can’t imagine if I didn’t have her! You need people to hold you accountable. Find someone to go to the gym with or run with a few times a week. Tell yourself you can only do X if you go to the gym that day (watch Netflix, get a manicure…whatever you think will work for you!). It doesn’t necessarily have to be a workout buddy either. Tell people about your goals and ask them to check in with you. When you know that people know what you’re working towards, you’re more apt to actually achieve those goals. Which is why my 5 day fitness challenge is perfect for you if you want accountability…we will all be checking in with each other and supporting each other!

So what will this 5 Day Fitness Challenge entail?

  • Daily 15 min. workout videos by me, sent to you for 5 days so you can work out right at home (and you only need dumbbells)!
  • PDF printables of the workouts in case you want to do it at the gym.
  • Instagram hashtag so you can connect with other challenge members and support each other.

AND

  • PRIZES! One lucky winner will win a PlantFusion prize pack with 1 full-size PlantFusion product of their choice (Thanks PlantFusion!). PlantFusion is a plant-based protein powder (which I love) that is perfect for smoothies and post-workout recovery shakes.

So here are the quick details:

WHEN: Feb. 8 – Feb 14

HOW DO I SIGN UP: Click below and enter your email to sign up. I will send you all the details before Feb. 8 so you’re ready to hit the ground running!



 
Leave a comment below and let me know if you signed up! :)
 
 
What do you think is a reason many people “fall off the resolution wagon” come Feb. or March?
What steps do you take to make sure you stay strong and committed?

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11-25-2015

Hotel Room Workout

Taking a break from my gift guides (actually takes a lot of time to make one of those lol) and writing about a new video on my channel today.

If you’re traveling for the holidays, you can still workout! All you need is a chair. My video is only a minute long, so you can give it a quick view and then start working out!

Hotel Room Workout

I’m all about effective  movements when in a time crunch. You want to focus on exercises that target large muscle groups, which will not only make you stronger, but also help you burn more calories (which is what we need during the holidays, right?).

Repeat the circuit 3-5 times through depending on how much time you have, OR if you have extra time, do the circuit 5 times through, take a 2 minute break, and then here is an add-on (also repeat 3-5 times through):

  • 10 walking lunges
  • 10 inch worms
  • 15 single leg hip raises (each leg 15x)
  • 15 burpees

Let’s do it! Here’s your hotel room workout video:

Let me know if you try it out, I’d love to hear your thoughts!

I want to continue doing more fitness videos…if you have a topic or suggestion definitely leave me a comment! I am always open for ideas on workouts. My sister texted me yesterday asking for an arm workout so perhaps that will be my next one :)

Are you traveling for Thanksgiving?

Do you have any fun holiday traditions? We usually go to NYC every year on Christmas day!

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07-14-2015

Strength Training Workout For Mud Runs

As I mentioned yesterday, I ran a mud run/obstacle course race this past weekend…and it was awesome! It was the Rugged Maniac in New Jersey, but they have locations all over the country and in Canada as well. If you find one near you, definitely try it out. I’m going to go into a detailed recap later this week and add in reasons why you should do it. I noticed yesterday a lot of you said you’re nervous about injuries…so was I! But still…you should do one ;)

The day after my race I was actually surprised at how sore I was. I consider myself in decent shape, though I know I’ve lost muscle and strength in the past few months. My arms were really sore after the race and my quads. Weird! So today I wanted to share a strength training workout specifically for those who might be training for a mud run.

These races are a lot of pulling yourself up and over things, squatting, crawling, etc. So those are the types of moves I focused on.

Try this workout if you're training for a mud run or obstacle course race!

As always, do A1, A2 first, then move on. Perform each exercise for 3 sets of 15 reps. So do A1 15 times, then A2 15 times, then repeat 2 more times before moving on to the B exercises. Okay here we go:

  • A1: Lat pull downs (Reason? Strength for pulling yourself up on obstacles like wall climbs)
  • A2: Push ups (Reason? Chest and shoulder strenght for those barbed wire crawls)
  • B1: Squat hold (Hold for 60 sec. Reason? Some obstacles require you to go through it in a crouched or squatting position…talk about quad burn!)
  • B2: Negative pulls ups (Reason? Monkey bar or rings – where you need to use upper body strength to cross. Negative pull ups help build up strength so you can do unassisted pull ups. Start at the top of the bar, and take 3-5 seconds to lower yourself down SLOWLY. Use a box to boost yourself up to the top of the bar, repeat)
  • C1: Walking lunges (Reason? You need quad and glute strength for all that hill running you’ll be doing!)
  • C2: Inverted row (Reason? More upper body/pull strength)
  • CORE: Planks, walking planks, any type of moving planks. (Reason? A lot of crawling is involved in mud runs, so planks/moving planks are good practice)

I was so tired during the barbed wire crawls because I know my core strength is lacking. I ended up rolling myself under them instead of crawling LOL.

What exercises would you add? 

If injury wasn’t an issue, would you try a mud run? 

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06-10-2015

How To Create a Full Body Workout In 6 Steps

My sister is always asking me what exercise she can do for this or that everytime she goes to the gym. Same with my parents actually, now that I think of it. I don’t mind it at all, but it made me think that perhaps there are many who head to the gym without a clue as to what workout they will do that day. 

So I created 6 steps for you to create a full body workout routine next time you need to strength train. My suggestion is to start the workout with your weakest link (of the major muscle groups). So if you’re deadlift is weak, start with that exercise.

You can follow this template to create 2-3 different workouts for the week, then change it up after 3-4 weeks in order to avoid a plateau.

How To Create a Full Body Workout in 6 Easy Steps

Step 1. Choose a glute/quad dominant exercise

We know that glute strength is key for a strong core (which can help alleviate lower back pain), and is really important for runners. I always start my workouts with a glute exercise. If you’re not sure what you can do besides squats, here are some ideas:

  • Walking lunges
  • Split squats
  • Reverse lunges
  • Front foot elevated split squats
  • Bulgarian split squats
  • Sumo squats
  • Kettlebell squats
  • 1.5 squats (Lower down, come up half way, lower down again, stand up to complete the squat. Oh, you’ll feel the burn.)
  • Step-ups
  • Box squats
  • Rear foot elevated split squats (rear foot elevated less than the Bulgarians – that’s the difference between the two.)
  • Kettlebell swings
  • Single leg squats/TRX single leg squats

If you’re just starting out, I would recommend not starting with walking lunges. It can be hard on the knees until you build up that quad strength. This would be my progression with lunges: split squats > weight split squats > front foot elevated split squat > reverse lunges (step back, lower, step forward) > walking lunges > bulgarian split squats.

Step 2. Choose a back exercise

Who doesn’t want a strong back, especially in the summer when you’re tank tops, strapless dresses, etc.? After you complete your first exercise, move quickly into a back exercise.

Once you complete the back exercise, take a 1-2 minute break, then repeat the glute and back exercises again for your chosen amount of sets, before moving on to step 3 and 4.

Here are a few back exercises you can do:

  • Seated row
  • Lat pull down
  • Pull-ups/chin-ups
  • TRX rows
  • TRX assisted pull-ups
  • Dumbell row on a bench (one knee, one arm on a bench)
  • Barbell row
  • Inverted row
  • Cable row
  • T-bar row (Barbell is between your legs. Barbell usually has a piece at the end where it is attached, or you can put it in a corner.
  • Chest supported dumbell row (put your chest on an incline bench, so you’re facing down, and then row with both arms)

I think back exercises are my favorite to do. It’s one of my stronger points and it translates into stronger running (stronger back = stronger arms for that finish line kick).

Step 3. Choose a hamstring dominant exercise

Hamstrings are just as important as glutes! Having strong hamstrings and glutes means better posture, stronger core, and more strength in general. If you’re a runner and can only focus on one thing, make it your glutes and hamstrings! So many runners have weak glutes which can lead to injuries and other issues.

Here are some exercises to choose from:

  • Barbell Romanian deadlift
  • Barbell traditional deadlift
  • Trap bar deadlift
  • Dumbbell deadlifts
  • Kettlebell swings
  • Hip raises
  • Swiss ball leg curl
  • Single leg hip raises
  • T-bar row
  • Single leg deadlift
  • Walking lunges with large steps
  • Step-ups with a higher box

Step 4. Choose a chest exercise

While I personally focus less on chest exercises (for this reason), it is still important to include them in your routines. I prefer to do overhead presses and other shoulder press exercises as opposed to traditional bench presses.

My posture needs serious work, and tightening up the muscles in my pecs will only exacerbate the problem (pulling shoulders forward), which is why I like to do more back exercises (which help pull the shoulers back). Doing shoulder presses still works some of your chest muscles and also helps build strong and stable shoulder joints. Here’s a great list of exercises for improving your posture. I’ll list shoulder exercises in the next step when I get there.

Here are chest exercises:

  • Barbell bench press
  • Dumbbell bench press
  • Incline bench press
  • Decline bench press
  • 1.5 dumbbell press (lower all the way down, lift halfway, lower, lift to the top)
  • Pushups
  • Feet elevated pushups
  • TRX pushups
  • Single arm dumbbell bench press (or incline press)

Step 5. Choose a bicep, tricep and shoulder exercise

If you’re cramped for time, I would say you can skip this step. If you chose challenging enough weights in the previous steps, you will already have worked these muscles anyway. For example, if you did pull-ups you worked your biceps. If you did bench presses you worked your triceps and shoulders. If you did inverted rows, you worked your shoulders.

But when you have enough time, definitely add in these exercises to help build an overall strong body. Remember runners, strong arms = stronger pump = stronger finish at the end of a race!

Here are some ideas:

Biceps

  • Dumbbell bicep curls
  • Barbell bicep curls
  • Zottman curls (instead of palms facing up as you curl, palms are facing down)
  • Single arm dumbbell curls
  • Single arm half-way curls (While one arm is curling, the other arm is holding the dumbbell halfway up, as opposed to holding it up by your shoulder in a resting position)
  • Decline bench bicep curls (sit in a slightly decline bench and do bicep curls)

Triceps

  • Standing tricep extension
  • Flat bench tricep extension (lowering dumbbells by your ears then bringing up). This is my absolute favorite tricep exercise.
  • Tricep rope pull-down
  • Dips
  • Cable overhead tricep extension

Shoulders

Step 6. Choose 2-4 core exercises

Do I even need to talk about how important core exercises are? Here are my go-to exercises:

  • Any plank variation
  • Plank with knee drops
  • Side planks with reach under (with or without dumbbell)
  • Reverse crunches
  • Standing pallof presses
  • Medicine ball twists
  • Leg lifts (same time and/or alternating)
  • Deadbugs

Obviously there are many more exercises for each bodypart, but these are what came to mind of exercises I include in my routine regularly. I’d say my top picks are barbell squats, trap bar deadlift, pull-ups, incline presses, and pallof presses.

In terms of sets, I usually do my workouts as Step 1, Step 2, break, repeat 1 & 2 3-4 times, Step 3, Step 4, break, repeat 4&5 3-4 times, etc.

Let me know if you try creating your own full body routine with this guide! I’d love feedback :)

Do you create your own workouts or follow a routine (either from a personal trainer or website like bodybuilding.com?)

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03-24-2015

Quick Hamstring and Glute Workout

After a run, I really don’t feel like lifting. I know it’s a problem, and I should probably start splitting up my workouts (lift in the AM, run in the PM), but for now, I have been doing quick strength workouts post-run.

I did this one yesterday and really liked it. I wanted to focus on legs, especially hamstrings and glutes, which is why I named this a posterior chain workout.

We know that runners, and people who sit a lot throughout the day in general, are prone to weak glutes and hamstrings. That’s why working on your core is so important…and these two muscle groups are part of your core!

While doing lunges, squats, step-ups etc. does hit your hamstrings a bit, those mainly target quads and glutes. By not doing hamstring specific work, you’re setting yourself up for an imbalance. 

Here are a few facts about your hamstrings that I found here:

The role the hamstring plays in running is twofold:

1. when a runner’s leg is in the air advancing forward, the hamstrings control how quickly the knee extends and the hip flexes;

2. when the runner’s foot hits the ground, the hamstrings will do the reverse and flex the knee and extend the hip. This is a key distinction because the hamstring muscles must quickly transition from one role to another once the foot strikes the ground. It is during this transitional period that injuries frequently occur.

So this workout is one you’ll definitely feel throughout your back side…and I threw in the windmills for a little oblique action as well, though even those I felt in my hamstrings too! 

If you don’t have access to do cable kickbacks, you can do kneeling kickbacks (get on all fours, kick your straight leg up into the air, focus on a slow, controlled motion). 

Here’s the workout, and keep reading for video instructions if you need them!

Hamstring & Glute Workout
Cable kickbacks:

Kettlebell windmills:

Kettlebell swings *good form is important for this, so watch this whole video!*

Read more tips and cues from personal trainer Annie Brees in regards to the kettlebell swing…it’s a great exercise and if you can only do one thing after a run, I’d definitely suggest this!

I did this workout yesterday after an 800s repeat treadmill workout, and then finished up with a good stretch and sauna session. Stay tuned for another workout I’ll post on Thursday that focuses on your quads…remember, it’s all about balance!

Do you lift after a run? Or split up your workouts?

Do you prefer working on your quads or hamstrings? I love doing heavy deadlifts!

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03-11-2015

Full Body 30 Minute Workout Part 2

A few weeks ago, I posted a full body 30 minute workout. It got good feedback, so I wanted to post one more as I continue working on my fitness eBook which will be a 9-12 week program with workouts similar to this. This one is a bit more complicated than the first one in terms of exercises involved, so below the image I will explain each one and put in a video tutorial if needed. Keep reading below for my full instructions:

30 Minute Full Body Workout
 AMRAP means as many rounds as possible. So in the first set of exercises, you’re going through and repeating them until your watch hits 30 minutes. Take a 1-2 minute break, then continue onto the next set of exercises. You should get in 2-3 sets in each group of exercises.

Okay so let’s explain the exercises:

Split squats + overhead press: You’ll be doing 10 split squats per leg, with the dumbbells stacked on your shoulders. As you come up, you will press up. Similar to a squat and press. Here’s my split squat tutorial:

Pushups with shoulder taps: You do a normal pushup, and when you come up you tap each shoulder with the opposite hand. Sounds easy but trust me, it makes this exercise even harder.

Side to side burpees: Usual burpees but instead of jumping straight back, you jump out to one side, jump in and up, then jump out to the other side.

Single leg deadlift + row: This is a typical single leg deadlift with a dumbbell, but when you get into the bottom part of the exercise (when your back leg is up), you will do a single arm row, then come back to standing and repeat. This is a great exercise for runners because you’re working on your hamstring and glute strength AND balance.

Tricep dips with leg raised: You will do 10 tricep dips with one leg raised straight out in front of you, then switch legs and do 10. You can do this on the floor or with your hands behind you on a bench to make it more challenging.

Donkey kicks: Another one that looks easy but is a killer cardio exercise and you’ll feel the shoulder burn! You don’t need to have your arms elevated like she does, but it’s a good modification if you need it to be a bit easier for you. If your wrists are an issue, hold dumbbells in your hands so your wrists are in a more neutral position.

Curtsy lunge + kick: Pretty self explanatory. Do a curtsy lunge then as you come up kick your leg out. Do 10 on each side then switch. You can add weight to this exercise to make it harder.

Half and half bicep curls: Start with the dumbbells up by your shoulders (elbows bent), lower half way, then bring back up. Do this 10 times. THEN, start with the dumbbells down (elbows straight), curl up half way and lower 10 times.

Commando burpees: Normal burpees but when you get down on the ground, you will go from on your hands to plank position, then back up.

Side plank with DB reach under: Get into side plank position, then with the dumbbell, reach under yourself, then bring the dumbbell up towards the ceiling. A bit hard to explain:

Dumbbell pull-over: This is a good lat workout (sides of your back) and a core workout. Your knees should be bent at a 90 degree angle with feet up in the air. As you drop the weight behind you, focus on engaging your core and pressing your lower back into the floor. Here she demonstrates the pull-over portion of the exercise. With your feet elevated it makes it more of a core exercise.

Reverse plank: Instead of facing the floor you’re facing the ceiling. Hold it. You’ll feel it in your hamstrings, glutes and core. Bring it down to your elbows to make it more challenging.

I know that’s a lot of YouTube videos but I wanted to make sure you knew how to do each exercise and it wasn’t confusing! This is a full body workout that will have you sweating for sure…and it’s only 30 minutes! 

If you try it out, please let me know! I loved hearing back from people about their thoughts on the previous workout I posted. Stay tuned for my eBook which will have a workout plan with workouts like these so you can get fit in just 30 minutes per day :)

Do you add in cardio to your strength routines, or do them separately?

What are your favorite cardio exercises in a circuit routine? I love to hate burpees!

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02-04-2015

No Excuses, Full Body 30 Minute Workout

I’ve been experimenting with and creating my own strength workouts lately. I wanted something my mom and I could do 3 times a week for 30 minutes. This will be perfect for when we start running more and don’t feel like spending an hour or more at the gym. I’m planning on creating an ebook of these workouts, along with video how-tos for the exercises. You do a different, full-body workout 3 times per week for 4 weeks before the plan changes. Let me tell ya…I have been feeling sore lately!

This type of workout is different for me because I’ve always focused on lifting heavier and not tracking my rest periods. On upper body days I remember feeling like I hadn’t really worked out at all.

This workout is 30 minutes…which sounds short, but you’ll be dripping in sweat like I have been. You only need a set of dumbbells. You get a 1 minute break in between each group of exercises before moving on to the next. You’ll hit every major muscle group and it includes cardio/plyo moves. 

I’ll explain more below:

30 Minute Total Body Workout
Although I say “AMRAP” I don’t mean that you should be flying through each thing trying to get as many reps as possible. Go through each exercise as you would in any normal workout…the key thing is focusing on your form.

I have been using 10 pound dumbbells for my workouts, though I’d suggest a lighter pair and a heavier pair. For example, you might need heavier weights for DB (dumbbell) squats.

Each week, you should be improving. So the first week I could only do 2 rounds of the first group, then the second week I got 2 rounds + the first exercise done. If you feel you can up your weights the next week, do so. You should be struggling for those last few reps, not blowing through each exercise.

Hmm…trying to think of what else to tell you about this workout…I know once I click publish I’m going to remember stuff!

With 1 minute breaks after each group, it’s a 28 minute workout. If you need longer than a 1 minute break, take it, and see if the following week you can cut down your rest time. 

When I wrote up my workouts, I figured, this won’t be that hard…I’ve lifted with barbells before, psh, lunges with dumbbells is a piece of cake! Nope, I was dripping with sweat and so sore the next day. Having each round be timed is what really challenged me, and has helped me lose 5 lbs in the 2 weeks I’ve been following my plan.

This is an example of what the workouts in my future ebook will be like…now I just have to sit down and write it/create videos! :)

Edited to add: I’m linking this post up to the Wild Workout Wednesday link-up. If you have a workout to share, join in!

If you try this, please leave a comment or tweet me with your feedback, I’d love to hear it as I work on creating more workouts.

What’s your favorite way to lift weights? Slow and heavy? Circuit style? Or mix it up?

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01-21-2015

Do-Anywhere Leg Workout For Runners

As I mentioned yesterday, I’ve been doing more circuit based workouts recently, which include single leg movements and plyometric movements. As I was working out, I thought, these exercises are perfect for runners. 

As runners, we spend most of our time on one leg…so it makes sense to do single leg training. I love step-ups, lunges, single leg hip raises, etc. and include those in my own training plans I make for my cross country team.

Before I get into the workout, here is one of my favorite exercises: reverse lunge into single leg deadlift. It’s working on your hip stabilizing muscles, core, hamstrings, glutes and quads…what more can you ask for?? It’s okay if you’re wobbly (like I am in this video). Start with no weights then add in dumbbells.

 

A video posted by pattyrivas13 (@pattyrivas13) on


Cues:

  • Keep your chest up and shoulders back throughout the movement.
  • When you go into the deadlift, hinge at your hips and bring your back leg up as high as you can as you squeeze your glutes.
  • When you’re not using weights, reach out in front of you a bit with your hands. Place a low box in front of you and touch that with your fingers, then come back up and into reverse lunge. When you start using dumbbells, lower dumbbells straight down (not out in front) so you’re not placing pressure on your lower back.

It’s a bit challenging, especially for someone with lack of balance like me, but it really is a great exercise for runners to work on!

And here is my do-anywhere leg workout for runners:

Leg Workout For Runners
So you do the first group of exercises for 5 minutes straight, take a break, then repeat. Then move onto the next set. Or you could do the first group, break, second group, break, and go back to the first group.

With reverse lunge with knee raise I mean step back into a lunge, and when you step back forward left your knee up so it’s at a 90 degree angle, balance for a second, then go back into reverse lunge. Let’s work on our balance people! :)

What are your favorite leg exercises you can do anywhere? Or balance exercises…because I need those!

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12-03-2014

Cardio Acceleration Workout

Yesterday I was going to run on the treadmill then do a strength workout. Well, as I’m driving to the gym I realize I forgot a sports bra. The worst! There’s no way I can run without one, so while my mom ran 2 miles as her warm-up I just foam rolled and did some stretching. I decided to add cardio into my strength workout, and came up with this workout below:

cardio-strength-workout
I wanted to mainly focus on legs, but did some upper body as well with the presses focusing on shoulders and the rows on my back. I’ve never added in cardio while lifting – I typically just like to lift and do cardio separately…boy, was this killer! I was dripping in sweat. 

Doing intervals of cardio in between lifts is called “cardio accelerations.” According to Men’s Fit Club:

A study done at UCLA (University of California) showed that cardio acceleration delivers better blood flow and gives you a much better pump and also has shown to increase the rate of recovery because of the addition nutrients and oxygen pumped into the muscles. 

Cardio acceleration intervals also create that afterburn everyone always talks about. If you’re not keen on doing treadmill intervals or hill sprints as “HIIT,” then this type of workout is perfect for you!

The step-ups were done on a bench with no added weight – just do them as fast as you can. Harder than it sounds! For the last round, where I wrote cardio of your choice, I did stair sprints. 

I think I am going to start doing this type of workout more often, since I think it will have a benefit for me as a runner as well. Not only will I be burning extra calories, I’ll be doing plyometric/explosive type movements as cardio, which will make me a stronger runner.

Have you added in cardio intervals to your strength workouts? What’s your favorite way? I hate mountain climbers!!

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09-12-2014

The 10 Minute Leg Workout

My mom and I try to do strength training two times per week. We are training for a half marathon but also want to make sure we make time to lift as well. Some days we run beforehand and go to the gym after…so let’s face it, we really don’t want to be there for hours. We want to get in and get out.

So that’s why this past week we started incorporating this leg workout into our workout. It only takes 10 minutes when you do it for 3 sets. And trust me it’s not easy. Once you’re done, you now have more time to work on other body parts like back, arms, and especially core.

10-min-leg-workout

So you go through and do each exercise for 30 seconds, then take a 30 second rest. You do this for three sets. You need to make sure the weight is heavy enough. You should be getting 8-10 reps in those 30 seconds. If you’re doing more, then the weight is too light. I am always dripping in sweat after this workout!

Here’s a picture I posted on my Instagram showing the exercises (ignore my running splits, that was from my tempo run that day which was awesome!!) :

This workout targets all the major muscles in your legs, like glutes, quads and hamstrings. It’s great when you’re short on time or want to do something quick after a run.

Let me know if you try it out! What types of lifting do you do while you’re training for a race?

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