Semester Goals and Workout Plan

1. Learn Spanish again! (NUCALLS class 1x/week)

2. Commit to Yoga and make it a habit (Prana Body Yoga 1x/week)

3. Get A’s or A-‘s in all of my classes!

4. Relax, have fun, and enjoy my last semester of Fall Classes! 🙂

Now that I have my schedule pretty figured out, I think my workout schedule is going to look like this:

• Monday: Strength (Total Body)
• Tuesday: Speed Run+ Yoga
• Wednesday: XT (spin class or elliptical) + Ab Ripper X {or} Easy Run
• Thursday: Tempo Run
• Friday: Strength (upper body)
• Saturday: Long Run
• Sunday: Rest

Of course, I’ll take rest as needed but I’m pretty excited about this plan!

My total body strength workout is geared toward strengthening my legs for running with no added weight. It looks like this:

1. Reverse Lunge with Static Bicep curls – 10 each
2. Single Leg Hops – 10 each
3. Push ups – 15-20
4. Single Leg Deadlift (Reach) – 10 each
5. Triceps press backs – 12
6. Plank with alternating leg/arm lift – 15
7. Y Squat – 12
8. Heavy Pants Row – 12
9. Monster Walks and Side Steps – 20
10. Leaning Shoulder Raise – 12
11. Roll-up and V-sit – 25
12. Lying Side Crunch – 25 each

+ more ab exercises as desired.

These are done in groups of two (super-setted) for 2 sets. The reps are indicated next to each exercise.

Including a 6 minute warm-up on the bike and foam rolling, this entire routine took 45 minutes. I LOVED IT. My legs, triceps, and back were pretty sore the next day but I think my legs will be less sore the more I do it. I have stopped lifting legs in recent weeks and it always kills me when I get back to it!

That’s all for now!

I’m headed to my first class of Senior Year later 🙂

-Jul