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Get Bigger, Faster, and Stronger with this Half Marathon Full Body Workout

Today’s…

workout of the day, we are going to be doing a Half Marathon Full Body Workout. This is a great workout to build lean muscle mass and strength. This is also a part of our Half Marathon series.

Cardio Round 1…

For today’s cardio, we will be doing a 2.5 mile jog on the treadmill. This is a great way to get your heart pumping and get a good sweat going. As you progress throughout this run, play around with the incline and speed of your run. If it is nice outside, feel free to substitute this with a 2.5 mile run outside instead. 

Circuit…

For our circuit today we are going to be focusing on full body to work all muscle groups today. This is a 9 exercise workout broken out into 2 circuits, which we will do 4 times. We will do each exercise for a desired amount of reps before moving onto the next. After each round take about a 30 second break. The first circuit will be lower body and the second circuit will be upper body. 
 

Abs…

For abs we are going to do 4 different exercises a desired amount of reps for each of them. We will do abs for a total of 4 rounds. 

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 Full Body Workout:

Half Marathon Full Body Workout

Half Marathon Full Body Workout

Cardio:

 – 2.5 mile run

     – play around with the speed and the incline throughout the run

 

Circuit 1 (lower body):

 – 4 rounds of the following:

    – 10 reps of barbell squat

    – 10 reps of dumbbell deadlifts

    – 10 reps of dumbbell calf raises

    – 10 reps of dumbbell split squats (each side)

 

Circuit 2 (upper body):

 – 4 rounds of the following:

    – 10 reps of barbell shrugs

    – 10 reps of dumbbell shoulder press

    – 10 reps of dumbbell bent over rows

    – 10 reps of dumbbell one arm lateral raises

    – 5 reps of pull ups

 

Abs

 – 4 rounds of the following:

    – 15 toe touches

    – 30 leg flutter kicks

    – 10 leg pull ins

    – 30 second high plank

Barbell Squat:

Dumbbell Deadlifts:

Dumbbell Calf Raises:

Dumbbell Split Squat:

Barbell Shrugs:

Dumbbell shoulder press:

Dumbbell bent over rows

Dumbbell one arm lateral raises:

Toe Touches:

Flutter Kicks:

Leg Pull Ins:

High Plank:

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).

 

About Post Author

Bobby Petrillo

Bobby Petrillo is 28 years old from Charlotte NC. He went to UNCW where he studied accounting but has been working in Data Analytics since graduating in 2017. Fitness has always been a big part of his life ever since freshman of high school. He is passionate about sharing his health and exercise knowledge to help others achieve their goals.
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