Staying Fit: Flatten & Tighten Core Circuit

by tinareale on January 29, 2012

Sun Jan 22 – Cross Training Day with Physique 57

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For this week’s cross training, I returned to an old favorite – Physique 57. I realized it had been about 5 or 6 weeks since the last time I popped this DVD in and I don’t know why. I find it’s such a great complement to running with the leg and core work the program uses. My abs and legs were screaming by the end.

Mon Jan 23 – Upper Body Strength + 3 mile Easy Treadmill Run

Since I did more stabilization work with my “Have A Ball” Upper Body Circuit last week, I opted for a more intense and heavier strength session this week. I did supersets of opposing muscle groups to help the workout go quickly but still have time to recover from heavier weights.

  • flat bench dumbbell bench press + one arm dumbbell rows (4 sets of 6-8 reps)
  • wide grip lat pulldowns + incline bench chest fly (3 sets of 8-10 reps)
  • overhead shoulder press + bicep concentration curl + overhead triceps extension (2 sets of 1-12 reps)

Later that afternoon, I hopped on the treadmill for 3 quick and easy miles. Nothing too exciting there. Winking smile

Tue Jan 24 – 7 mile tempo run

This run was one of those runs that leave you with a big, goofy grin at the end. 7 miles total with 4 tempo miles. I shared more detail about this particular tempo run earlier in the week, but here are the splits again:

Mile 1 = 9:22 / Mile 2 = 8:15 / Mile 3 = 8:03 / Mile 4 = 8:09 / Mile 5 = 7:52 / Mile 6 = 8:58 / Mile 7 = 9:02

Wed Jan 25 – 3 mile recovery treadmill run (AM) + 25 min Full Body Circuit (PM)

bench_full_body_circuit

Be sure to visit the link above for the details, including demos of each move, in the workout!

Thursday Jan 26– OFF (aka get a bunch of other stuff done day)

Friday Jan 27 – 7 mile pace run @ 1:03:52 (9:07 average pace)  + Full Body Core Circuit

I had a bit of time to kill after my early morning run, so I figured I would fit in some illusive abdominal work. It did the job. And taught me the lesson that I should not skimp on core work.

 

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Sat Jan 28 – 13.1 mile long run in 2:02:17 (9:20 average pace)

This was one of those dream long runs. I had no aches. No tiredness. The 9:20 pace felt easy and comfortable the entire time, despite having to go a route that had quite a few steady hills. I even ended the 13 miles feeling like I had only done 3…and that I can SO do double the distance in 16 weeks!!! I can hardly believe my first full is only 16 weeks away! Eeep! Smile

Your turn – what was your best or favorite way to stay fit this week?

{ 25 comments }

1 chelsey @ clean eating chelsey January 29, 2012 at 8:12 am

You are basically super hardcore! That mileage and those times rock!

2 Jordan Lynn (Ciao Cow) January 29, 2012 at 8:28 am

I will definitely be using these workouts! Gracias!

3 Lindsay @ In Sweetness and In Health January 29, 2012 at 8:31 am

Wow, you are awesome!! So many great workouts! I’m trying your “life’s a bench” workout today…can’t wait! And I think I’m going to add in that core circuit because it looks great :D . Thanks for all the workout ideas!

4 Rachael @ Happy Healthy Runner January 29, 2012 at 8:49 am

you’re gonna rock your full marathon in 16 weeks!! great workouts all week!

5 Katie @ Raisins&Apples January 29, 2012 at 9:16 am

awesome core workout—I’m going to add that to my leg circuit today!

I did a boot camp this week and it was quick & amazing :)

6 Heather (Heather's Dish) January 29, 2012 at 9:21 am

holy crap, only 16 weeks away?! you’re going to rock it!

7 Laura @ Sprint 2 the Table January 29, 2012 at 9:24 am

congrats on some great runs!

core work is probably the only thing i don’t skimp on. :) looks like a great routine you posted!

8 Lindsay @ The Lean Green Bean January 29, 2012 at 9:27 am

love that ab workout!

9 Ashley @ My Food 'N' Fitness Diaries January 29, 2012 at 9:37 am

strong work tina! it looks like you had an awesome week of workouts and that you’re well on your way to becoming a marathoner! ;) my favorite way to stay fit this week was the spin classes i went to – kicked my booty and was so much fun!

10 Sarah January 29, 2012 at 9:48 am

LOVE this week of workouts- I may not be training for a marathon of any sort but I think I’m going to begin to incorporate your workouts into my routine!

11 Gina @ Running to the Kitchen January 29, 2012 at 10:39 am

I don’t think I’ve ever ended a long run feeling like I could tackle double that distance, you’re hardcore woman! Awesome week :)

12 Lauren @ What Lauren Likes January 29, 2012 at 10:39 am

Woah!! So trying this :)

13 Lee January 29, 2012 at 10:46 am

Nice job this week. My best workout all week was yesterday when I did 8 miles at the Silver Comet Trail. The first 7 felt pretty easy, the last one not so much, but that always happens to me.

14 melanie January 29, 2012 at 11:09 am

I keep hearing about these physique videos…may I ask where you got them and do you need any equipment for them? Thanks!!:)

15 tinareale January 29, 2012 at 12:27 pm

I received mine last summer to review from the company, but I know they sell their videos on their website. I imagine you could find them on Amazon or other such sites as well. The only equipment needed is a light pair of dumbbells and a “playground ball” which, if you order through them, comes in many of their kits. :)

16 Tessa @ Amazing Asset January 29, 2012 at 11:26 am

Wow great job this week Tina! I just repinned your bench workout, I think I will try it tomorrow after my day off today :)
I am so glad you had such a wonderful run… that is just the best and helps to remind you of why running simply awesome.

17 Kris | iheartwellness.com January 29, 2012 at 7:52 pm

Ahhh I love that you say an “Easy” 3 mile run! Hahah, that is hard for me…it really shouldn’t be, but sadly it is ;) Love your energy girl!!

xxoo

18 tinareale January 29, 2012 at 7:54 pm

Well, easy mainly refers to the pace. All runs, no matter the distance, are a worthwhile challenge. ;)

19 Lindsay @ FuelMyFamily January 29, 2012 at 10:05 pm

thats an awesome long run! maybe i should try the physique dvd if its a good core workout. Baby #2 left my abs a little worse than before. My stomach just doesn’t want to flatten as much despite being able to see my ab muscles, its weird.

20 Physique 57 (@Physique57) January 30, 2012 at 9:29 am

Lindsay,

If you want to focus on your ab muscles, try ordering our Ab & Arm Booster 30 Minute Workout. You can check it out here: http://bit.ly/niB0Ww.

Enjoy!

The Physique 57 Team

21 Cheryl @ eatplayluvblog January 29, 2012 at 10:31 pm

I did an indoor cycle class on trainers yesterday! I teach spin so I thought it would be easy–no way. It is way harder to ride a real bike than a spin bike! I am loving the triathlon training group I joined. Now, I just need to get my hip back in order. Time for my physio exercises!

Happy sweating. :)

22 Anna Marie January 29, 2012 at 10:43 pm

My sister and I are doing the Turbofire DVD series so I did that this weekend with her! It is a lot of fun and works up a very good sweat!

23 STUFT Mama January 30, 2012 at 1:25 am

You are awesome and that “Flatten and Tighten Core Workout” is now on my to-do list. Hope you had a great weekend Tina!

24 Jenna@FoodForLifeNews January 30, 2012 at 12:33 pm

Wow! These work outs sounds great and realistic for me to do! Its important to not just focus on just one area when working out, but theses core plans work so much more than just your abs! Thanks for the tips, and good luck in your marathon!

25 Carol @ Lucky Zucca January 30, 2012 at 12:38 pm

Ahhh I’m so glad your 13.1 m run went so well!! :) I am excited for you and your first full! Go Tina Go!!

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