I know there is a lot of talk about full body weight training vs. split body. Full body being taking the time a few times a week to workout your entire body head to toe and spilt being lifting almost everyday but splitting the body parts you work up.
I personally lift 3 times a week with hopefully one day of yoga. In this case I do full body workouts however with my current half marathon training I do focus more on certain parts on certain days. On monday I go hard and heavy full body in addition to short speed work. Wednesday is my hill run so I go moderate on upper and body weight on lower with perhaps some compound moves that would include weight. Friday I do cross training normally on the ET heavy upper and ONLY body-weight lower because Saturday is my long run!
This would be one of my Monday type workouts, it's pretty intense and would take me about 45 minutes, of course adjust the weights to what you need, good luck!
Squats
All with 15 lbs in each hand
- basic X 12
- 2 counts down 2 counts up X 12
- basic X 8
- 1 count down hold 3 1 count up X 8
- basic X 8
Repeat second and fourth with 12 lbs in each hand
End with 12 basic
Biceps
With 12lbs in each hand
-basic curl X 15
- isolation curl X 12 each arm individually
- Reverse curl X12
With 10 lbs in each hand
-basic X 15
- isolation X 12 each arm
-basic X 10
-reverse X 8
- basic X 8
Hold in halfway curl until fail
Full Body
Arm Transformer
- Get in a pushup position with a 10 lbs weight under each hand. Pull one weight up to your ribs like you are doing a row and return to starting position. Do 10 reps. for each arm.
Triceps
Overhead curl w/ 15lbs X 15
Kickbacks w/ 8 lbs X 10 each side
10 triceps dips
Repeat sequence 3 times lower your reps. 12, 8, 8 and 10, 6, 6
Chest and Back
Lying chest press w/ 12lbs each hand X 15
Bench row w/ 15 lbs X 10 each side
Push ups X15
Repeat 3 times lowering reps each time 12, 8, 12 and 10, 8, 10
*On the second set of push up's try decline (with your feet on the weight bench)
Full Body
Row with side lunge- Start with your legs hip width distance apart and the weight in front of you palms facing in. With your right leg lunge on a diagonal with your toes facing the corner. As you lunge pull your elbow up at an angle to the side. Return to starting position. Do 10-12 reps each side.
Hamstrings and Glutes
Deadlift w/ 15 Lbs each hand X 15
Place weights on floor for balance, keep left leg straight, kick right leg up behind you and pump X12
Deadlift X 12
Repeat glute pump on left
Deadlift X 10
Shoulders and legs (add on sequence)
Overhead press w/ 8 Lbs on right X 6
-continue press and raise left leg to 90 degree angle, pump leg with press X6
Repeat on opposite side
Front raise with 5 Lbs both hands X 8
Lat raise with 5 Lbs both hands X 8
Return to front raise and add back lunge on right X 8
Return to lat raise and add back lunge on left X 8
Remove shoulder raises and repeat lunges on both legs X 8
Core
30 second pilates single leg stretch
30 seconds star crunch
30 seconds slow crunch (2 up, 2 down)
repeat
30 seconds bicycle
hold side plank on each side until fail
hold plank until fail
Congrats!! You just finished a KILLER workout! Make sure to refuel and rehydrate!
Peace!
Caitlin
