close
Press enter to search
x Close
 

Lose Weight And Run A Half Marathon With This Training Plan

Strength Training

Two days per week, you will focus on strength. Use a full-body program to boost your metabolism. Make the workout short and intense—under an hour is key and keep your rest periods brief. Remember, to get your body to change, you have to perform exercise that it is not used to. Push yourself to lift heavier weights and do more every time.

Sample Strength Workout

Grab some dumbbells. Repeat the circuit 2 to 4 times, completing every exercise before resting for 1 to 3 minutes in between sets. After 4 weeks make sure to increase the weight and/or reps to keep your body changing.

Front Squat

front squat

Stand tall with your feet shoulder-width apart and hold a dumbbell with both hands in front of your body at chest height. Squat until your thighs are parallel to the floor, then return to the starting position and repeat. Keep your knees tracking over your toes and your heels on the ground the entire time. Complete 8 to 10 reps.

Bent-Over Row

bent over row

Grab two dumbbells. Bend forward until your torso is parallel to the floor, with your back straight and arms hanging down. Pull your shoulder blades back, bending your elbows to row the dumbbells up to your sides. Pause, then return to the starting position. Complete 8 to 10 reps.

Dumbbell Reverse Lunge

dumbbel reverse lunge

Stand tall with your feet hip-width apart and hold a dumbbell in each hand. Keeping your core tight, shift your weight to one foot and step backward with the opposite foot, dropping the back knee into a lunge position. Drive back up through the front heel and return to the start position. Complete 8 to 10 reps on each side.

Dumbbell Push Press

dumbbell push press

Stand tall with your feet shoulder-width apart, holding a dumbbell in each hand at your shoulders. Bend your legs as if to jump and use that power to drive the weights up overhead, landing in a locked-out position with straight arms and core engaged. Lower the weights carefully. Complete 8 to 10 reps.

Single-Leg Romanian Deadlift

single leg deadlift

Holding two dumbbells, shift your weight to balance on one leg. Bend at the hips as the weight lowers along the front of your legs, feeling a stretch in your hamstrings and hips. Only go as low as you can maintain a neutral spine. Return to the start position. Complete 8 to 10 reps.

Interval Training

The purpose of this workout is to push yourself at an intensity you cannot maintain for longer than a minute or two. This can be done by doing sprints on fl at ground or running hill repeats. If you use a heart-rate monitor, you should reach 85 percent of max or more during the interval. Allow your heart rate to fully recover before performing your next interval. If you don’t have a heart-rate monitor, judge your intensity by how hard you are breathing.

Sample Interval Workout

Warm up for 5 to 10 minutes. Sprint as hard as you can for 30 seconds. Recover by walking or jogging for 30 seconds. Repeat 5 to 10 rounds. Cool down for 5 to 10 minutes.

« Previous Page Next Page »
Rachel Cosgrove

Rachel Cosgrove

Rachel Cosgrove co-owns and operates Results Fitness. She has authored two best selling books, The Female Body Breakthrough and Drop Two Sizes and created the Drop Two Sizes DVD set. She lectures nationally and internationally on topics such as strength training, fat loss, business and nutrition. She has been featured in almost every fitness magazine on the market. An athlete herself, she is an Ironman Triathlete and has been to the World Championships on Team USA for triathlon. She has also competed and won Gold Medals in Powerlifting and fitness competitions. Learn more about Rachel at www.rachelcosgrove.com and her gym. You can also find her on Facebook, Twitter and Instagram.