My workout today was 1/2 lift and 1/2 run… it was also fairly experimental, as far as the lifting went, because of my lingering pain/soreness in my left shoulder from my car accident. I ended up doing mostly a lower body lift, with a few tests of the upper body. I felt sore/hurt after and it got me down on myself but it was a lesson learned.
The run portion was mostly intervals, but the last 10 minutes I made a mental promise to myself to keep going. No stopping, even for a second, for any reason. Not to change the music, not to wipe my face, not to get water, not to take a breather, not even to grab the mail from the mailman when he walked in. I told myself it was a test of my mental endurance; I vowed to go 10 mins at a good clip, even though my legs and glutes were SO TIRED from the lifting I did before.
And as I write this, and dedicate it to my parents, I realize that they have been Keeping the Promise they made to each other 40 years ago when they got married. (Awwwww… so cheesy huh?? but SO TRUE!!!!)
MONSTER Monday Workout 5.13.13: Keep The Promise
- Hip flexor stretch x20 sec/side
- 20 Glute bridges
- Walking lunges w T-spine mobility
- 20 hip swings x4 directions
Keep The Promise Workout (adjust weight/reps/speed according to your ability)
- Tri-Planar lunges x8/direction
- Single leg squats w/foot elevated on bench, carrying 12lb DB’s, 1 set of 10/leg
- a-d should be done for 4 rounds
(a) TRX Single Leg Squats x10/leg
(b) BB deadlift #65 x13 reps
(c) TRX Glute bridge w/ Row x10
(d) TRX push ups x10
- a & b should be done for 3 rounds
DB deadlift #30 x10
BB front squat #65 x10
- Run 25 mins: Intervals using verses/choruses of music between 7.2 mph & 8.2 mph
- Run 10 mins (KEEP THE PROMISE!!!) steady state 7:30 min/mile pace
If you’d like assistance creating a custom workout, contact Lucky13Fitness!! Visit www.lucky13fitness.com for details or email firstname.lastname@example.org today. If you would like MONSTER Monday workouts and other fitness tips delivered straight to your inbox, sign up for the Lucky13List by clicking here !
*If you are not familiar with any of the exercises, consult a certified professional before you attempt them! Adjust the length and intensity of this workout in accordance to your fitness level. You can decrease weight, or reps for any of the exercises. You can also modify body weight exercises. If you have questions, or would like to be put through this circuit by a certified personal trainer, email: email@example.com