Many people think that because I am a runner, I am against lifting. WRONG! I absolutely love lifting. I look forward to it! I don't do it nearly as much as running, but I really do enjoy it! I try to do 1 lifting workout a week at the gym, and at least 1 kettle bell workout a week at home! This week, my lifting workout was killer! I lifted heavy (for me at least) this week and felt like sharing the workout for people who are looking for a good workout that doesn't involve running....
1. Smith machine squats with arms thrown in:
-10 reps at 30 pounds to warmup
-8 reps at 40 pounds
---10 pushups on smith machine bar
---10 pullups on smith machine bar
-6 reps at 50 pounds
-4 reps at 60 pounds
---10 pushups on bar
---10 pullups on bar
-2 reps at 70 pounds
-1 rep at 80 pounds
---10 pushups on bar
---10 pullups on bar
-2 reps at 70 pounds
-4 reps at 60 pounds
---10 pushups on bar
---10 pullups on bar
-6 reps at 50 pounds
-8 reps at 40 pounds
---10 pushups on bar
---10 pullups on bar
-10 reps at 30 pounds
Next circuit:
- 3 x 10 cable kickbacks with 30 pounds
-3 x 8 cable sidekicks with 15 pounds
-3 x 10 shoulder pull downs at 40 and 55 pounds
-3 x 10 tri pulldowns at 20 pounds
-3 x 10 shoulder rows at 70 pounds
Next circuit: leg press
10 reps at 130 pounds
8 reps at 140 pounds
6 reps at 150 pounds
4 reps at 170 pounds
2 reps at 190 pounds
Final circuit:
25 donkey kicks right leg
25 donkey kicks left leg
25 fire hydrants right leg
25 fire hydrants left leg
x2
To finish my workout:
20 minutes of HIIT hills on the elliptical!
My body was sore and tired but felt so good after this! Give it a go and let me know how you do!