No Category selected Weight training Wednesday: Workout 1

    Weight training Wednesday: Workout 1


    I’m always trying to rope people into weight training. I believe that most people, women especially, don’t fully realize the benefits of this activity. So when a friend expresses an interest, I usually need to reign in my enthusiasm so I don’t scare them. A month or so ago (I’m bad with dates), Yoga-girl expressed an interest in strengthening her muscles. I’m really not sure why we’re friends at all because she’s got to be one of the most naturally slender people I know. Not only are we friends, but we tend to do activities together that require low clothing coverage (e.g., hot yoga, swimming). So she’s one of the few people I know who exercises primarily for health rather than aesthetic reasons.

    Anyway, to get back to the original story, she expressed an interest in weights. Naturally, I jumped on this and offered to design her a program. Here’s what I came up with (descriptions/pictures/videos of exercises are linked).

    **Caveat reader: I don’t do this for a living. My only qualifications for this are having been a weight lifter for four years, having read a few books and having done a few stints with personal trainers. Mind you, those are also my qualifications for writing a running blog…**

    Warmup: 5-10 minutes, your choice of cardio

    Start with one-two sets of each exercise, work up to two-three sets.

    Do 10-12 repetitions within each set.

    When you can easily do 12 reps without sacrificing form, boost the weight you’re lifting.

    Workout 1

    Round 1: Legs and glutes

    –          weighted squats, starting with10 pounds per hand; targets glutes

    –          walking lunges, starting with 5 pounds per hand; targets quads

    –          stability ball hamstring curl, no weight; targets hamstrings

    Round 2: Back and chest

    –          dumbbell shrugs, starting with 15 pounds per hand; targets upper back

    –          hip lifts, no weight; targets lower back

    –          push-ups, starting on knees, working up to feet; targets chest

    Round 3: Shoulders and arms

    –          shoulder press, starting with 5 pounds per hand; targest shoulders

    –          standing overhead triceps extension, starting with 10 pounds; targets triceps

    –          hammer curls, starting with 5 pounds per hand; targets biceps

    Round 4: Abs

    –          plank, holding 45-60 seconds; targets abs

    –          medicine ball twist, starting with 5 pounds; targets abs

    –          reverse crunch; targets abs

    Cooldown: 5-10 minutes


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    Dana’s first attempts at running started at age 15, prompted by the desire to impress a boy. “Thankfully, the boy in question appreciated her other charms and running was quickly abandoned,” she says of her younger self. The habit finally stuck about two years ago, however, and she has since co-founded a two-person running team called “The Fighting Mongooses.” Dana offers great advice in her blogs, such as to think twice about the Toronto Zoo 10k. “A strong whiff of elephant dung is not the reward you’re looking for when you’ve just crested yet another f-ing hill in the freezing cold,” she advises. She also entertains with stories of, um, interesting people she met during races. “There was that guy in the short robe two years ago who invited us back to his house for pancakes after the race…we decided to keep running.” Funny and smart is a winning combo in our books!