Strength Training Sandwich

Yes, that is the name for my workout. :) I told Phil I was going to do my favorite workout yesterday called "Strength Training Sandwich." He had a good laugh over that one and decided I needed some serious marketing help. Okay, so I don't have an ounce of creativity in me. I wish I did and sometimes I try to, but I really don't...at all. So he came up with BLT (Burn, Lean, Tone) but he wasn't sure the "lean" part fit. His final decision was, "Run.Build.Run." Call it what you want, here's my favorite strength training workout (with some running on either end - see, a sandwich!). :) My goal: get my heart rate up and keep it pumping for the entire workout. I like to work more than one muscle at a time (as you'll see from my sets below) and to only stop for quick water breaks.

Note: if you've ever done Jillian's workout DVDs you'll probably recognize most of these moves.



Run for 10 minutes to warm up. I start slow and get faster at each .25 mile taking about 10 minutes.



Do 3 sets of 12 each:

• Front lunges with wide grip curls (12 each leg - right leg first then left leg)


• Dead lifts with hammer curls

Do 3 sets of 12 each:

• Front leg extension with military press (balance on one leg with the other leg up at a 90 degree angle; push up into the press and kick leg out. Stay balanced on one leg the entire time. 12 each leg)


• Concentration squat with curls (12 each arm)

Do 3 sets of 12 each:

• Pendulum lunges holding weights (6 each side)


• Sumo squat w/ tricep extension

Do 3 sets of 12 each:

• Jump squats


• Warrior pose with tricep press (12 each leg)

Do 3 sets of 12 each:

• Chair squats with shoulder raises


• Side lunges with bicep curls (12 total)

Abs:

• 12 sets on the dip station/vertical knee raise/whatever you want to call it; raise knees up to chest level.


• Leg raises w/ oblique crunches (12 on each leg)


• Repeat 2 more times


• Crunches on a stability ball (15)


• Russian twists (15 on each side)


• Repeat 2 more times

Run for 10 minutes.

Stretch for 5 minutes.

It should take about an hour. I start my watch when I first jump on the treadmill and stop it after stretching. Yesterday it totalled 1 hour, 5 minutes. I think I may have done an extra set but I can't remember the exercises or if I did, so I will tweak next time in case I forgot. I should just bring my pen and paper to the gym next time and look like a big (bigger) nerd. :)

The end!