Since I started running, I lost a considerable amount of weight. My endurance has never been better… But, I started to notice that my arms has become flabby and I’m starting to acquire get a bigger tummy pouch as well.
I’ve been neglecting strength training! I used to be able to squeeze in some push-ups, triceps dip or any body weight exercises after a run… But since, I’m able to run longer now, I just did stretches afterwards.
When I donned a swim suit in Cebu last week and noticed how “un-toned” I am. I decided to get back on the drawing board and re-think my fitness program.
So, last Tuesday I ran for 6.5K in Manila Memorial for 35mins, did some body weight exercises and stretches.
On Wednesday, after being greeted by Ruel, my trainer at Elorde Sucat. I did a boxing circuit training for an hour. Please note that 1 round is = 3 minutes with 30 secs rest in between.(like in a boxing match)
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2 rounds of shadow boxing for warm-up
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Stretching
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2 rounds on the heavy bag.
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2 rounds on the double-end bag
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2 rounds on the speedball
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2 rounds again on the heavy bag
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free weight exercises for arms, shoulder, chest, back, quads, hamstrings and calves.
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Medicine ball exercises for the core a.k.a abdominals
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Lat pull down for back
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Stretching
I was drenched in sweat after I finished. I bought Sky with me and he was enjoying himself running around the gym with Ate Ging. I didn’t do punch-mitts with Ruel, since I haven’t regained my strength yet. Maybe, after a couple of weeks of continuous sessions on my own – then that’s the time I’ll need Ruel’s additional training.
When we got home, my plan was to run the following morning.
YEAH right! I woke up at 5:30AM when Sky asked for some milk. And I think I needed a shot of Alaxan for the body pains. There ain’t no way I’m running at this time. I felt like I was placed in a jar and the jar was shaken like crazy…
After giving Sky his milk and when he hugged me again to sleep. I slept with him too.
Same here. Since I started running, nabawasan na yung strength training ko. I haven’t lifted weights for months now. Balik ako gym next week.
hi gg,
ok yung circuit training ah, h@ppy punch na ito hehehe…see you in botak.
Hi GG,
Running has been known to be a great aerobic exercise. It really won’t help you gain muscles or give definition/tone to your muscles.
Why don’t you throw two Crossfit WODs every week and then train for running for the rest of the week just to keep yourself from a non-muscled/low-strength runner’s body?
I’ve been running for a couple of months now.
…during months of August and September, I didn’t do any strength or metcon training. Now I’m doing things differently, throwing two WODs every week and then run the rest of the week.
Early this morning I did a WOD like this:
Run 400 m.
Deadlift 150 lbs. (10reps)
Air squats (20 reps)
Power cleans 70 lbs (10 reps)
Pull ups (15 reps)
3 rounds for time. (I was tempted to add burpees to this workout but I backed out).
I have a compilation of Crossfit WODs. You can email me if you want to get a copy of it.
Cheers,
Mel
Hey Mel! Haven’t done a Crossfit WOD in months! I’ve been so focused on running and just started to squeeze in bits of boxing and circuit training in between… Hmmm… I think I’ll do Crossfit WOD twice a week… Just to keep my body guessing and therefore improving. Just in case you read this, can you email me a copy of WOD’s at thefitmommy@yahoo.com?
Many thanks!