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New Workouts!

Since I completed the Half Marathon I am ready to progress in my workouts! Training to run 21.1K over the past 4 months (postpartum) has been a slow and steady approach to working out; a perfect postpartum program, focusing on rehabilitating the core, rebuilding impact tolerance and pushing endurance. The strength training that accompanied this program was also slow- a progression back to heavier weights, focusing on simple forms and regaining the suddenly shifted center of gravity.

But now it's on! I have become interested in plyometric exercises to develop my fast twitch muscle response and strength- a contrast to the slow twitch focus of the past 16 + months! I am on week 2 of this training and I am addicted to the fast 30 minute high intensity approach to the workout- again, a huge contrast to the 2+ hour runs I have been doing in the past months. 

Here is a sample of the kind of workouts I have been doing, from today:

WarmUp- full body dynamic stretching- Sun Salutations, extra for neck & shoulders

High Knee Jump Rope 20 secs of work, 10 secs of rest x 8 rounds = 4:00
Burpees: 20 secs of work, 10 secs of rest x 8 rounds = 4:00

1 Arm 1 Leg Bridges x 10/side
Tricep Push Offs x 10/side

Step Backs 20 secs of work, 10 secs of rest x 8 rounds = 4:00
High Jumps (over step up) 20 secs of work, 10 secs of rest x 8 rounds = 4:00

Side Bridge weighted arm reach x 10/side
Shoulder Press x 15
Bicep Curls x 15

Modified Push Ups 20 secs of work, 10 secs of rest x 5 rounds = 2:30
(I just couldn't get through 8 of them!)

Cool Down- static stretching

What I find really fun about this is that for the 20:10 sets I work as hard as I can each round and I can keep score every workout, trying to beat my previous performances. No joke, my muscles are jello after this 30 minute workout!

Where am I getting a lot of my inspiration right now? Check out Body Rock TV


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