A post by BEAR Fitness client L. Sullivan (aged 24)
Having read the article that BEAR Fitness shared on Facebook: ‘Is cardio making you skinny fat?’ (If you haven't yet read it then please do click on the link Skinny Fat - excellent article!) I asked if they could create a weights work out for me which to use whilst marathon training, as incorporating weights into a marathon training plan is something I've always found notoriously hard. Having done 5 miles of interval training in the gym last night, I actually welcomed the thought of doing something slightly different, and despite setting my alarm for 5:45 this morning, I was looking forward to it.
That’s always how you feel the night before, though, isn’t it? When my alarm actually started blaring at me this morning it felt like a different matter entirely. However, as determined and ready as ever to build not burn, I found myself cycling the 1 mile route to the gym feeling as strong as someone can at 6am. I do always forget how much I enjoy going to the gym in the morning: it’s empty, which means I have free rein to use whichever machines and weights I want. Anyway, long story short, here’s the workout I completed this morning. It took me 45 minutes and I thought I’d share in case any of you would like to give it a go on your next gym visit - I’m ultimately providing you with a free workout plan from BEAR Fitness, so take advantage! The focus is more on the upper body as I’m running 16 miles at the Kingston Breakfast Run this weekend, and want my legs to feel fresh and ready!
Deadlift @ 30kg: 3 sets 8 reps
Body Weight Squats: x120
Bench Press @ 20kg: 3 Sets 9 Reps
Shoulder Press @ 6kg: 4 Sets 8 Reps
Bent Over Row @ 10kg: 4 Sets 12 Reps
Chest Fly @ 6kg: 3 Sets 10 Reps
Skull Crusher @ 8kg: 3 Sets 10 Reps
Calf Raises @ 66kg: 4 Sets 12 Reps
Bicep Curl @ 6kg: 21's x 2
Mountain Climbers: x40
Leg Lowers: x20 (2 Sets)
Leg Pulses: x20 (2 Sets)
Lat Pull Down @ 25kg: x12 (5 Sets)
Press Ups: x10
Having completed this morning’s workout I’m feeling fresh and ready for the day, and it’s given me an extra boost of motivation for working out in general. Mixing things up often helps, so I’ve asked BEAR Fitness so ensure I have at least one weights workout per week during my marathon training! Many women tend to purely focus on cardio and burning as many calories as possible in the gym, but I say: bring on the muscles!
L. Sullivan - Bear Fitness Client