Wednesday Workout & Wish List!

“He sees you when you’re running, he knows when you lift weights..”
(sung to the tune of Santa Claus Is Comin’ To Town)

Halfway through the week!

Has the cold, rainy weather made you want to stay in bed and not go to the gym?

Here’s a pyramid workout that you can do which will be around 30 minutes with a warm up.

After a 5 minute warm up (walk on treadmill, do dynamic exercises, etc.), grab a pair of dumbbells (5 or 8 lbs.) and find a timer.

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We will do two sets; 3 exercises in each set.

Set 1:

  1. High Knees
  2. Lunge + Bicep Curl
  3. Russian Twist

Set 2:

  1. Burpees
  2. Squat + Overhead Press
  3. Toe Touch Crunch

For each exercise, you will do a round of 15 sec work/15 sec rest; 30 seconds work/15 seconds rest/45 seconds work/15 seconds rest then come back down – 30 seconds work/15 seconds rest and 15 seconds work/15 seconds rest. Give yourself 30-6o seconds rest between exercises and at least a minute between sets.

Have fun; work hard! And now……

Christmas Wish List!

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So, I was thinking if I was making a list to Santa, what would I write??

Here are a few items I’d put on my list (and maybe it will help you buy for the runner in your life!):

Left to Right:

  • Medal Hanger – you need somewhere to put all that bling!
  • Garmin 235 – when I purchased my first watch, I just went with the basics; now I’d like to upgrade a bit.
  • My favorite socks – Injinji! I would love a winter pair…and always need more socks.
  • Since I do most of my runs in the dark, I’d love to get a reflective vest.

Clockwise from top left:

  1. For the ladies – fun running leggings – mine are pretty boring; but love some patterns and bright colors!
  2. Born to Run is an excellent read and perfect gift for any runner (or non-runner!).
  3. Gift Certificate – how about a gift certificate for a sports massage? Or, create your own to pay for an entry fee to a race (most races range from $25-100+).
  4. Armband – I do run w/friends often, but the times I don’t, I love listening to my custom playlist. This Fitletic armband is waterproof and has a pocket.

Stocking Stuffers:

  1. Body Glide – essential for any runner!
  2. Nuun sports drink
  3. Honey Stinger fuel
  4. Head Sweats hairbands or hats

Or, of course, you can just get them a gift certificate to the local running store like Runner’s Retreat or Potomac River Running!

What’s on your Christmas Wish List?

Until next time,

TRM

One thought on “Wednesday Workout & Wish List!

  1. Now that Christmas is over, I regret not posting up a list of my own so that those close to me would get me something running related. LOL. Well, there’s always my birthday in a few months! 🙂 Great list!

    Like

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