A Hot Date with Weights

I had a hot date this morning with some new friends!IMG_0801

After a 3 mile run that went by faster than normal, I decided to back out of Whipped with Sara in favor of some time in the weight corner. I’m still not feeling 100% so a tough class didn’t sound appealing. However, I was proud of myself for spending time in the weight section instead of cutting my workout short.
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Like many people, I find the weight section to be intimidating when I am not prepared with a plan of attack. There are many different types of weights, both free weights and machines, which can be confusing and dangerous if not used properly.

Since committing to cross training, weights has been part of the reason I’ve become faster. Most of my weight work has been through classes such as 30/60/90 or Corey Hill’s classes. However, this workout, which Sara shared with me, is also a perfect way to fit in weight training, especially when there isn’t a class on the gym schedule. Don’t worry, no will is looking at you while you’re lifting weights. There is no reason to be intimidated, scared, or shy of the weight section even though most females avoid it like the plague. Why should boys have all the fun anyway?

Print this post out with you so you can carry it to the gym. Also, I’ve linked each one to a website which shows how to do the exercise.

Strong, Shapely Arm Workout

Set 1:
Ez bar curl
Cabel Reverse grip single arm tricep
Hammer grip dumbell curl
Set 2:
Close grip barbell benchpress
Rope cable curls
Complete 12 reps of each exercise and complete the sets 3 times.IMG_0802

In addition to the arm work today, I spent a few minutes focusing on building my leg strength. I followed this simple workout, which I found online.

Quick Leg Workout for Weight Room Beginners

Walking lunges with 5 lb weight in each hand

Leg extensions

Incline leg press

Complete 12 reps of each, 3 times total.

This entire workout took me a total of 35 minutes, including stretching and foam rolling at the end. My muscles felt fatigued and I felt stronger overall, knowing I was focusing on an area that still needs a great deal of work and will help my running immensely.

If you’re looking for more weight room advice or running oriented weight workouts, check out these great links!

Question: What is your favorite single strength training move?

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5 Comments

  1. Kat March 9, 2011 / 4:46 am

    So the first time I really ran on a treadmill, I was on it for probably 30 minutes, and when I got off I felt so dizzy I was sick. How do you get over that feeling? How long does it take?

    Weights are fun, especially machines!

  2. Karla March 9, 2011 / 1:17 pm

    Ha! This morning I was thinking that I wanted to do a weight workout tonight at the gym but always do the same old thing. On my to-do list this morning was to find a new weight workout–and then I received this post! I’ll be trying it out tonight…Thanks.

  3. Liz (Little Bitty Bakes) March 10, 2011 / 12:49 am

    I’ve been doing waits 2-3 times a week since the NYC marathon – I’m determined to keep it up because I think it helps with my overall fitness. My favorite strength exercises are backward lunges!

  4. Mac March 10, 2011 / 5:12 am

    I like single leg step ups, good to build strength, balance an to train neurologically

  5. marie March 10, 2011 / 5:53 pm

    Why are females afraid of lifting weights?

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