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0 Get Bigger, Faster, and Stronger with this Half Marathon Upper Body Workout
Today’s…
Cardio Round 1…
For today’s cardio, we will be doing a 50 minute jog on the treadmill. The first 5 minutes will be a warm up so you can either walk or jog. The next 30 minutes, run at a 9:20 – 8:15 pace. If you are feeling good during this run, extend it by an additional 10 minutes at the same pace range. End with a 5 minute cool down.
Circuit…
Stretch
To end the workout, stretch out those muscles to prevent soreness and injury. Recovery is the most important part after working out, so make sure to take care of your body and it will take care of you. Stretch it out for a total of 10 – 15 minutes depending on how much time you have.
High Intensity Back and Shoulder Circuit:
Cardio – 50 Minute run:
– 5 minute warm up jog or walk
– 30 minute jog (pace 9:20 – 8:15)
– 10 minute jog (pace 9:20 – 8:15) – OPTIONAL
– 5 minute cool down jog or walk
Circuit 1: 4 rounds of the following
– 10 dumbbell curls (each arm)
– 10 dumbbell shoulder press
– 10 dumbbell shrugs
– 10 hammer curls (each arm)
– 10 pull ups
Circuit 2: 4 rounds of the following
– 10 dumbbell curls with static hold (each arm)
– 10 dumbbell bent over rows
– 10 dumbbell lateral raises
– 10 dumbbell front raises
Dumbbell Curls:
Dumbbell Shoulder Press:
Dumbbell Shrugs
Hammer Curls:
Dumbbell Curl with Static Hold
Dumbbell Bentover Row:
Dumbbell Lateral Raises:
Dumbbell Front Raises:
Takeaways
If you are looking for more workout of the day ideas, be sure to go check out our page here for more.
If workout of the day isn’t really your thing, we have workout plans and progression programs here! Be sure to check them out and find what workout plan is best for you (lean mass or strength).
