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Weekly Workout Recap and a No-Equipment Required Circuit Workout!

My weekly workout recaps are starting to follow a pattern. Each week seems to include a couple days of yoga, a couple strength training sessions, and 3 runs (easy, speedwork, and long). I'm settling into a groove that I'm pretty happy with, so I'll see if that continues!

Monday: Rest Day!
Tuesday: Ran 4.62 miles (speedwork) and walked 3 miles
Wednesday: 45 Minutes of Yoga, 30 minutes of upper body and core strength
Thursday: P90X Plyometrics (1 hour)
Friday: Scary 1.57 mile snake run, 25 minutes of yoga
Saturday: At home circuit workout (40 minutes)
Sunday: 10 Mile Run, 2 Mile Walk, 30 minutes of swimming

I'll take it! I wish my mileage was higher (about 16 miles of running) but with everything else added in I'm happy.




Since I postponed by long run from Saturday to Sunday, I had some time on my hands Saturday morning. I put together a simple circuit workout that worked my whole body, needed NO equipment (such a bonus for me) and can be adjusted for any fitness levels. Here's what it looked like:



Push-ups x 20
Sit-ups x 20
Russian twists x 20
Squats x 20
Sumo squats x 20
Walking lunges x 20
Planks = 45 seconds
Jumping jacks x 30
Burpees x 12
Jog in place 1 minute
Repeat entire circuit!

Each circuit took me roughly 8 minutes, so I did 5 rounds for a total workout time of 40 minutes. I'll definitely keep this to do in the future, especially on vacation. You don't need much space to do it in, and if you blast some music on in the background it's really fun and high energy! 

What's your favorite cross-training activity? 
I think my favorite lately has been yoga. I'm not flexible, so every little bit helps, and it seems to pair well with running. 

What are your weekout goals for the week? 
This week I would like to decide on a marathon training plan, and begin it! Have to get on it so I'm prepared!

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Comments

  1. JaneJuly 31, 2011 at 9:48 PM

    I love your circuit workout and 40 mins, that is fantastic. I think I know what sumo squats are (squats with legs further apart?), but what are Russian Twists??

    I don't really have a favourite cross-training workout, but as long as the week is a mix of things I am happy. I managed to complete 10 days straight of Jillian's 30 Day Shred and by the end of 10 days I was competing the exercises a lot better, but was also getting bored with it. I was really keen to start Level 2, but I just couldn't stand the thought of another 10 days doing the same routine so it never happened. I will start the program again and I will stick to it (eventually.)

    My workout goals for the week are just to get out of bed in the morning and do something. I have planned to run 50 kms in August which is just over 31 miles for a month so 16 for a week is awesome - you are doing so well, I love reading your progress, it helps to spur me along :)

    ReplyDelete
  2. KarenJuly 31, 2011 at 10:18 PM

    What marathon are you running?

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  3. AngieJuly 31, 2011 at 10:26 PM

    Great week of training!!! I really need to get into yoga, I think it will help with running like you said! :)

    ReplyDelete
  4. SamanthaJuly 31, 2011 at 11:19 PM

    Wow! great job. wish i could just make myself put on loud music and do burpees :)

    ReplyDelete
  5. MarissaAugust 1, 2011 at 12:43 AM

    love the circuit! Thanks for sharing! Sometimes its nice to change things up a bit :)

    Great week of training for YOU!!!

    ReplyDelete
  6. Emily @ Sweating SugarAugust 1, 2011 at 1:32 AM

    I like the circuit routine. I can't wait to go vacation and try something like that. On beach vacations I do crossfit challenges with my hubtard and friends.

    ReplyDelete
  7. Running RicigAugust 1, 2011 at 8:23 AM

    My favorite crosstraining is probably hiking. Does that count as crosstraining?

    ReplyDelete
  8. LisaAugust 1, 2011 at 9:03 AM

    My favorite cross training is Zumba - such a party!
    Good luck selecting a marathon training program. I find starting a new training schedule is filled with such excitement (and some apprehension - but mostly excitement).

    Glad the puppies story could help you post snake run - they.were.cute!

    ReplyDelete
  9. UnknownAugust 1, 2011 at 9:23 AM

    Lovin the homemade circuit! and 5 times in a row!! you rock! p.s. I would have been freaked out from the snake too!

    My goals for the week are to stay on track with marathon training - I let my plan slip a bit last week, and being only 4 weeks in, that makes me...nervous!

    ReplyDelete
  10. ATTrioAugust 1, 2011 at 10:14 AM

    That is an intense workout..... 20 of that many different things sounds exhausting. For your marathon plan do Run less run Faster! Sarah and I are both giving it a whirl. we can compare notes =)

    -Jen

    when does your training officially start?

    ReplyDelete
  11. ThisismeAugust 1, 2011 at 11:50 AM

    Love the no gym needed workout!

    Since you're already practicing your burpees, you should really do the spartan race next year!! (;

    ReplyDelete
  12. Running GirlAugust 1, 2011 at 12:09 PM

    Love the circuit training! My favorite cross-training lately has been swimming (easy on the foot injury).

    ReplyDelete
  13. savoryandsavageAugust 1, 2011 at 1:16 PM

    My favorite cross training activity is running. I consider my main workout to be yoga.

    My goal for this week? To do at least 90 minutes of yoga everyday.

    ReplyDelete
  14. Monique GeislerAugust 1, 2011 at 1:30 PM

    I really like your workout top! It's adorable :)

    ReplyDelete
  15. UnknownAugust 1, 2011 at 1:41 PM

    For cross training, I really like spin!! My workout goals this week are to stay consistent all week. Just got back from Hawaii and I need to get back into gear. I just read your comment and YES that was the Fairwind boat! How funny!!! We had such a fun time!

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  16. Marisa @ The Pace of my LifeAugust 1, 2011 at 2:47 PM

    Great week! I enjoy yoga, too. The improved flexibility has helped my running a lot

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  17. RachelAugust 1, 2011 at 4:42 PM

    I love that circuit! I get stuck in thinking that I have to go the gym to get quality strength training in, but that is definitely not the case!

    This week I am beginning a mini-taper for my half marathon in two weeks. Pretty pumped that my long run is only 10 miles this weekend. Haven't seen that number in a while! :)

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  18. AnonymousAugust 1, 2011 at 7:23 PM

    Good job girl! I wish that I had more time to workout, usually can only get about 30 min to 1 hour a day. I am loving Yoga lately too.
    I plan to get all my workouts in this week, it's my first week of half marathon training and I leave for the beach on Friday night so I want to leave on a good note.

    ReplyDelete
  19. MarleneAugust 1, 2011 at 8:07 PM

    Thumbs up for sure!!! Awesome job this week. And that no-equipment workout looks intense!!

    ReplyDelete
  20. Neon Blonde RunnerAugust 2, 2011 at 10:01 PM

    wowzers, nice cross training girl!! And sweet 10 miler.

    ReplyDelete
  21. Jess A @cajunrunnerjessAugust 3, 2011 at 10:41 PM

    Nice job on your workouts!!!!

    ReplyDelete

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