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Workout Plan: Sep 10-17

This week we will be switching up the routine! Monday will most definitely NOT be leg day! I ran a full marathon on Saturday and my legs are HAMMERED! Specifically my calves. They were not happy by the end of the race and they both fully spasmed after I finished. Ouch...

So, I'll be saving leg day for a little later in the week!

As a side note (since I mentioned my goal last week), I did run a qualifying time for the Boston Marathon, but it may not be fast enough. Those last 6 miles were really rough and slow since I kept stopping to rub and stretch out my very unhappy calves...

But I'm glad it's all over and I can get back into some other forms of exercise other than running every day!

This week, I want you to change up HOW you are lifting on weight training days. As the muscle contracts, I want you to lift the weight (or your body) quickly. Give it a little extra squeeze at the top and then SLOWLY lower the weight back down over a count of 4 as your muscle relaxes.

For example, during a push-up, start in a plank position. Lower down slowly for a count of 4 and then "explode" up to the starting position in 1 count. For a squat, lower down slowly over 4 counts and, pushing through your heels, "explode" up for a count of 1. For a triceps kickback, push the weight back so your arms are fully extended and then slowly bring the weights back to the starting position over a count of 4.

We've been doing this in the gym over the last few weeks and it's amazing how much harder everything is! Lifting this way can help build more power while fatiguing the muscle more quickly during the eccentric part of the contraction (when the muscle elongates back to it's original position).

Doing the same things over and over the same way will yield the same results. And eventually you will stop seeing progress because the muscles have adapted to what you are doing. It's important to

switch things up and challenge your muscles in new ways so that they continue to grow and get stronger and more powerful.

Are you ready for this? Here's the plan!



* Perform 1-4 sets of 8-10 reps per exercise using the 1-, 4-count method


*Perform 1-3 sets of 10-20 reps per exercise using the 1-, 4-count method


Thursday: Cardi Party 2


*Perform 1-3 sets of 10-20 reps per exercise using the 1-, 4-count method


Saturday: 30+ minutes Cardio Activity


Sunday: Mat Pilates


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