WEEK ONE – Lifting/Stretching Only
Friday, July 18, 2012
Workout:
CORE/PLYMOETRICS WORKOUT
Planks – 3 x :30 Left/Right/Down (:15 rest between moves & :60 between sets)
Bird Dogs – 3 x :10 each side (:15 rest)
Back Extensions – 3 x :45 hold (:60 rest)
Swiss Hip Extensions – 3 x 5 each leg (:15 rest between sets)
Dumbbell Walkouts – 3 x :10 out / :10 back (:15 rest between sets)
Erect Lateral Bends – 3 x 5 each side (:03 down / :01 up) (:60 rest between sets)
Turkish Get-Up – 3 x 5 each arm (2:00 rest between sets)
Double Leg Hops – 4 x 3 hop for distance (:15 rest between sets)
CORE/PLYMOETRICS WORKOUT
Planks – 3 x :30 Left/Right/Down (:15 rest between moves & :60 between sets)
Bird Dogs – 3 x :10 each side (:15 rest)
Back Extensions – 3 x :45 hold (:60 rest)
Swiss Hip Extensions – 3 x 5 each leg (:15 rest between sets)
Dumbbell Walkouts – 3 x :10 out / :10 back (:15 rest between sets)
Erect Lateral Bends – 3 x 5 each side (:03 down / :01 up) (:60 rest between sets)
Turkish Get-Up – 3 x 5 each arm (2:00 rest between sets)
Double Leg Hops – 4 x 3 hop for distance (:15 rest between sets)
Notes:
Tough to get going today again. Worked the day shift, went to the clinic to have some blood drawn, and then made the mistake of laying down for a nap which turned into a long 2.5 hour snooze. Body is definitely adjusting to the routine of working long days as a charge nurse and then working out when I get home, it’ll definitely be a big adjustment when I start adding in the miles as well. But it’s only that, an adjustment, not overwhelming just as adjustment; one in which I am eager to begin.
This topic, PATIENCE, is the words I have on my heart today. As I am overcome with this since of purpose lately with this training program, blog, and race that lies down the road; I know my human character is to attack and go full bore until I burn myself out and fall short. So, I must meditate on scripture portraying the power of patience.
“We want each of you to show this same diligence to the very end, so that what you hope for may be fully realized. We do not want you to become lazy, but to imitate those who through faith and patience inherit what has been promised.” -Hebrews 6: 11-12
Tomorrow I will detail more on my heart about the “inheriting what has been promised” but for now I just want to get out that I recognize the value of patience. While my blogs up to this point have been emotionally charged with “HOO-RAH! GO GET IT!”, at the core I still recognize and wish to be obedient in the calling to also be patient. Following off of yesterday’s post, sometimes the best way to MOVE is to be still and let God be God in faithful patience. I am burning with desire to be out running, not only because the running is where the real training lies, but because it is relatively easy for me to connect with God out on a desolate country road in the silence and solitude, but as I said that is the easy way for me to connect with God. I struggle more to connnect with God in my day-to-day life and at this time am recognizing the need for this "training" or sorts. So I patiently wait the beginning of my running training, and I patiently wait for the Lord to gather more of me to Him in this training. I have full faith in the promise and the fulfillment of the desires of my heart, which I will explain tomorrow…
Tough to get going today again. Worked the day shift, went to the clinic to have some blood drawn, and then made the mistake of laying down for a nap which turned into a long 2.5 hour snooze. Body is definitely adjusting to the routine of working long days as a charge nurse and then working out when I get home, it’ll definitely be a big adjustment when I start adding in the miles as well. But it’s only that, an adjustment, not overwhelming just as adjustment; one in which I am eager to begin.
This topic, PATIENCE, is the words I have on my heart today. As I am overcome with this since of purpose lately with this training program, blog, and race that lies down the road; I know my human character is to attack and go full bore until I burn myself out and fall short. So, I must meditate on scripture portraying the power of patience.
“We want each of you to show this same diligence to the very end, so that what you hope for may be fully realized. We do not want you to become lazy, but to imitate those who through faith and patience inherit what has been promised.” -Hebrews 6: 11-12
Tomorrow I will detail more on my heart about the “inheriting what has been promised” but for now I just want to get out that I recognize the value of patience. While my blogs up to this point have been emotionally charged with “HOO-RAH! GO GET IT!”, at the core I still recognize and wish to be obedient in the calling to also be patient. Following off of yesterday’s post, sometimes the best way to MOVE is to be still and let God be God in faithful patience. I am burning with desire to be out running, not only because the running is where the real training lies, but because it is relatively easy for me to connect with God out on a desolate country road in the silence and solitude, but as I said that is the easy way for me to connect with God. I struggle more to connnect with God in my day-to-day life and at this time am recognizing the need for this "training" or sorts. So I patiently wait the beginning of my running training, and I patiently wait for the Lord to gather more of me to Him in this training. I have full faith in the promise and the fulfillment of the desires of my heart, which I will explain tomorrow…
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