So you’re feeling all energetic this morning. Your eyes fly open and you think, “wow, I feel good”. This is how to take full advantage of that energy:
Have 1/2 to 1 scoop of protein powder. Fill up your water bottle and get into the gym. Now the fun starts.
Lets do Legs. Begin with 40 minutes of running a little faster than you normally would. So if you usually set the t/mill for 6.5 mph, go for 6.6. When you get to 3/4 of a mile, increase the speed at every .5 mile increments until you have run 10 min. Go back down to 6.6 mph. When you get to 1.6 miles, increase the speed as before until you have run 20 minutes. Keep doing this type of routine for 40 minutes.
Now for the weights. We will not go super heavy today because you will do 4 sets x 15 reps of everything. 2 different exercises done as a circuit before moving on to next 2 exercises.
Start with Squats and Leg Press. Alternating between -or rather done as a circuit. Now go onto step ups on a bench (first 2 sets w/ no weight then 2nd 2 sets with at least 5 lb dumbbells). Along with the step ups you will do leg curls. Next you will do leg extensions with calf raises. The calf raises should be 4 sets x 20-25 repetitions. This routine should take you about 30 minutes – remember Keep Moving!
Why not abs today? When you run you should be supporting your abs by keeping them held in. Not so you can’t breath but hold that tummy tight. When you do the above circuit, you will support your back by holding your tummy tight during each repetition. If you do this, you are actually working your abdominals at the same time you are doing your other exercises.
Now go out for 20 – 30 minutes for a somewhat slower run, but keep running. Keep the energy up! Refuel as quickly as possible with some good carbohydrates and protein.
Note: This is my routine and not certified by any fitness professional
