Strength Training is so important and so often overlooked especially by runners and triathletes. I know personally between swimming, biking, and running, my strength training is often neglected. Strength training will not only help you improve in all disciplines, but it will help decrease your risk for injury. Being injury prone this is a must for me. The book Strength Training for Triathletes by Patrick Hagerman is an excellent resource.
One of my favorite upper body workouts was given to me by one of my best friends, Jess Runs Blessed, and it is easy to do at home with just a set of dumb bells! So if you can't make it to the gym, no worries, you can do this quick, but intense workout!
Warm Up:
10 Push Ups - I am loving doing my push ups on the Bosu Ball! So hard! (Modified for injury) But you can do typical push ups! No equipment necessary!
10 Jumping Jacks
Pyramid 1: Shoulders
16 Front Raises
16 Side Raises
16 Overhead Presses
16 Side Raises
16 Front Raises
Pyramid 2: Biceps
16 Hammer Curl
16 Curl with Front Extension
16 Curl with Side Extension
16 Curl with Front Extension
16 Hammer Curl
Pyramid 3: Triceps
16 Dips (No worries if you don't have a bench, use your stairs, ottoman, bed, etc,)
16 Overhead
16 Kickback
16 Overhead
16 Dips
Cool Down:
10 Push Ups
10 Jumping Jacks
What I'm Wearing:
Let me tell you a little more about what I'm wearing. This workout wear comes from Hylete.
Before I get into the clothing itself, I want to tell you about something that I really appreciate about Hylete. On several of their clothing lines they give back 50% of their proceeds to a designated charity. These charities include the 31 Heroes Project that supports families of fallen military heroes, Back on My Feet that supports homeless veterans, NBCF that supports breast cancer awareness and provides mammograms for women who can't afford them, O.U.R. Rescue which liberates children around the world from slavery, Scratch My Belly which is dedicated to saving animals from high kill shelters, and Team Rubicon which serves to help military civilians utilize their skills in emergency response teams. I really respect a company that gives back to the community and such important causes.
Top:
I am wearing the Insignia Racer Tank in Eclipse Gray. Listed Price $50
It not only fits great and is comfortable, but it is sweat wicking and has four way stretch. After a workout it still looks great, so you can go run those errands without looking wrinkled or sweaty. And it's very slimming!
Bottoms:
I am wearing the Invex II Crop in Black/Eclipse Gray. Listed Price $70
They have an elastic waistband that stretches up to 4 inches which is great because they don't give you the dreaded roll over even after you've refueled post workout. They are sweat wicking and are four way stretch. These are one of the most flattering pairs of capri I have ever worn! They provide a smooth fit and seem to accentuate all the right areas. They are super comfy and very functional during your workout. Love them!
How Hylete Works:
- Hylete is only available online at Hylete.com.
- When you join Hylete, you can save up to 40% off every order.
- If you order 1 item you pay retail.
If you order 2-3 items you receive 20% off.
If you order 4+ item you receive 40% off.
- You can mix and match any items. Excludes discounted items.
New to Hylete:
I can't wait to try out Hylete's new Nimbus Caprite!
