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0 Get Bigger, Faster, and Stronger with this Intense Half Marathon Arm and Back Workout
Today’s…
Cardio…
For today’s cardio, we are going to be running for 40 minutes. You can either do this on a treadmill or outside, totally up to you. For the first 5 minutes, warm up by either walking or doing a light jog. The next 30 minutes, run at a 9:19 – 8:15 pace. Keep your pace within this range for the whole 30 minutes if possible. To end the run, walk or lightly jog for 5 minutes.
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.
Half Marathon Arm and Back Workout:
Cardio – 40 minute run:
– 5 minute warm up jog or walk
– 30 minute jog (pace 9:20 – 8:15)
– 5 minute cool down jog or walk
Circuit 1: 4 rounds of the following
– 10 bicep curls (each arm)
– 10 dumbbell shoulder press
– 10 lateral raises
– 10 front raises
Circuit round 2: 4 rounds of the following
– 10 hammer curls (each arm)
– 10 dumbbell bent over rows
– 10 arm circles with 10 lb plates or dumbbells
– 10 wrist curls
Bicep Curls:
Dumbbell Shoulder Press:
Front Raises:
Lateral Raises:
Hammer Curls:
Dumbbell bent over rows:
Arm Circles:
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).
