The end of the year has wrapped up well for training as I am building mileage for my spring races. I am registered for two half marathons, a training series (including a 3-miler, 6-miler, and a 10-miler) and a 10-K race through the first weekend in May. I am registered for another half in October.
This past Sunday I ran 5-miles for my long run and Monday I was back in the gym for lifting and a little cardio before getting ready for our NYE celebration. I took a rest day on New Year’s Day and was back at it on Wednesday with a 2-mile run and a spin class.
I’ve been consistent with lifting these past couple months and more recently I’ve been doing a lot of upper body work as well as the training routine I mentioned prior which I wanted to outline now. I know…I missed my Christmas deadline on the description.
Here’s the training. I do 3 sets of 8 reps with little to no rest between exercises or between sets. There are three groups of exercises. I complete each group as a mini-circuit. So I perform each exercise in the group in order for eight reps then go back and do them again…then again. Then I move on to the next group.
- Group One: 3 sets of 8 reps
- Weighted Burpees w/push-ups (with dumbbells)
- Dumbbell bicep curl to overhead press
- Goblet Squat
- Two-Arm Overhead Tricep Extension
- Reverse Lunge & Bicep Curl
- Group Two: 3 sets of 8 reps
- Dumbbell Lateral Raise
- Dumbbell Front Raise
- Upright Row
- Group Three: 3 sets of 8 reps
- Plank Punch Out
- Plank Pulse
- Plank Pike
I usually add on a bit more core work at the end including clam shells, bridge, leg raises, and some PT work for glutes. If you go through at a steady pace with little to no rest as I described then believe me you will get a decent anaerobic workout.
Give that workout a try! It’s a killer!