Dr. Mom Online

(The photo just reminds me what God gave us… and how we cover it up with layers!!)

Yesterday I threw in a quick full body resistance work out before heading out for my run. I wouldn’t normally do this, and I don’t normally recommend this… I just felt the urge yesterday. So be it!

I knew it was going to be a shorter run anyhow, so it wasn’t a big deal to add a “quickie” fat-burning work out to the schedule.

The work out:

25 squats on flat side of Bosu ball with 2 x 25 lb. dumbbells on shoulders

24 alternating biceps curls with 2 x 25 lb. db’s, still standing on flat side of Bosu ball

10 zig-zag chin-ups – alternating coming up to the left side, then up to the right, etc.

15 Romanian dead lifts with 2 x 35 lb. db’s

30 triceps dips with feet on exercise ball

25 decline push-ups with feet on exercise ball

15 “heel drag hamstring curls” – lying on back with heels up on exercise ball, lift bum off floor and drag ball toward your bum with your heels

(REPEAT sequence)

25 lying overhead pass with exercise ball – lying on back, start with ball between feet, lift legs and pass ball to hands, hands go overhead with ball as legs go back down to floor, lift legs back up to receive ball from hands, legs go back to floor as hands go back overhead (that counts as one repetition)

Total time: 17 minutes

Then I headed out for a run. Had a nice 3.5 mile run… did some acceleration on the uphills and kicked it up quite a bit for the last 1/4 mile. Good run.

Topped it off with a nice sauna. Ahhhh…

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Tags: Exercise, fat burning, fitness, resistance training, running, work out