Image courtesy of Naypong at FreeDigitalPhotos.net
I decided as I’m feeling better to try and push myself a bit more with the weights today. I’m still using the same workout as I have been from the February issue of Women’s Running, but working on increasing the reps and weight. This is the second time I’ve tried using the new 2kg hand weights, and I could really feel it in my arms by the third set. I’m sticking with 10 reps for the arm exercises with the smaller muscle groups for now while they get used to the higher weight, but I increased the leg and ab muscle exercises to 15 reps each set. I could really feel the extra push on the crunches and toe taps, and it’s the first time I’ve felt the kneeling side leg lift was really doing anything – this one I think needs moving up to 20 reps next time.
I spent a long time – 15 minutes – stretching after this session, both on the floor and from a standing position. My legs were quite tight after the run on Saturday, I think because I didn’t stretch off enough before getting back in the car for the 1 hour drive back – normally I’d be home and mobile again in a much shorter time, so the stretching level I did and then generally moving around is normally enough. My legs on both front and back were very stiff particularly yesterday until P was kind enough to knead them for me, and as I’m hoping we’re home early enough for me to go for the Run England session tomorrow (please, please, please), I really wanted to make sure they were as stretched and relaxed as I could get them today.
Equipment: 2kg hand weights
Time: 30 mins + warm-up/stretches
- 3 sets of each
- 10x Dumbbell Bent Over Row
- 15x Dumbbell Lunges – each side
- 10x Dumbbell Triceps Kickback – each side
- 15x Crunches – straight and each side obliques
- 10x Dumbbell Shoulder Press
- 15x Dumbbell Squats
- 15x Kneeling Side Leg Lift – each side
- 15x Toe Taps
Blue Runnings 
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