6.08.2016

Summer Gym Routine


Because I run track and cross country, summer means getting in shape. However, racing in the spring and fall takes quite a toll on my body. During summer, I opt for a gym workout that will keep me fit but is also low-impact. If you're looking for something similar, check out what I do below!

To keep from getting injured, I start out with some muscle activation exercises and stretching/yoga. You can check out this post for some pre-workout yoga. Tip: never skip stretching! 

Then, I hop on a stationary bike for 30 minutes. Tip: Put the seat high enough so your knee is just slightly bent when the pedal is at the lowest position. This way, it is similar to running but isn't pounding on your joints. 

Next, I usually will get on the elliptical for 20 minutes to balance out muscle use from biking.

At this point, I force myself to do the automatic stair machine. I stay on until the display screen says I burned 100 calories. Tip: since stairs are so repetitive it really isn't that hard to distract yourself with music or a video!

I'm still not too keen on using weightlifting/strength machines when I'm by myself. So, I grab some small free weights (5-10 pounds) and get to work. I hold the weights and do single leg dead-lifts and single leg squats (10 reps on each leg). Tip: these two exercises do wonders for strengthening your booty! Something else that's actually sort of fun is a ball row. This takes care of hitting muscles that I don't hit in a typical workout. Depending on the day, I may mix it up and do a core workout instead.


Now, for the most important part, recovery! Stretch a bit more, chug some water, and have something to eat/ a protein drink. Tip: do this within 30 minutes of finishing your workout. One of my favorite things to have after working out is an iced coffee with almond milk and agave!

Get to work & stay sunny,
Meg

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