A Full Week of Workouts - Marathon Training and Lifting Heavy?

Hello again! I am excited to share with you a full week of my workouts! We've got heavy compound exercises, lighter accessory work, and even some cardio ;) This week is the beginning of my 2-week "mini" cut, so I have included some HIIT on my upper body days! I previously shared my workout split, and this is similar to it but with a few tweaks. This is primarily because of wanting to shape my arms for an upcoming banquet. I will touch on this later, but I am making sure I don't overtrain my upper body; I could actually damage the muscle, causing muscle loss or even an injury. Okay here is my week of workouts, featuring marathon training, lifting heavy, and even some HIIT. I am going to show you my workouts from Sunday to Sunday, so let's go!

Sunday:

Long Run!! I was gone all of Saturday, so I moved my long run to Sunday! It was so beautiful and sunny out, I even got a tan ;) This is the farthest I have ran in my marathon training (and actually ever!!). My dad and I completed a grueling 13.18 miles- just barely longer than the half marathon we ran in 2016! I have to say, my feet and knees were aching, my back was so sore, and I even got a terrible rash from chafing, but it was well worth it! I definitely want write a post about some running tips I have learned, especially from training for this marathon. One tip I want to share now, is to wear sunscreen, even if it's overcast. The sun is always out, and it's best to protect your skin.

Monday:

Hamstrings, Glutes, and Biceps! I almost always start this workout with heavy deadlifts, but because my back was still sore, I went with hip thrusts instead! This is usually a heavy leg day overall for me, but I wanted my body to recover from yesterday's long run, so I didn't do a whole lot of heavy lower reps; I still got an awesome workout in though! I also threw in 3 bicep exercises at the end, because I want to focus on strengthening those muscles! You will see some people who train one body part 6 times a week, and that can be okay. The main thing is if you want to see muscle growth, you need to train it at a high enough volume, but also enough rest in between workouts. So in theory, as long as your workouts on that muscle aren't too taxing, you could work them everyday. Just be weary of overtraining, as that can actually cause your muscles to deteriorate!!!

Workout: 40 Minutes

• Warm up and Glute Activation (5 min)
• Hip Thrust - reps of 20, 15, 12, and 10
• Dumbbell Romanian Deadlifts - 20, 15, 15
• Superset:  20 Glute RB pull-throughs TO 20 Straight Leg Bridges (2x)
• Standing Resistance Band Curls - 20, 20
• Resistance Band High Curls - 20, 20
• Dumbbell Hammer Curls - 8, 8

Tuesday: 

HIIT and Back & Shoulders today!! I started this workout with 8 minutes of HIIT with intervals of 45 seconds of work, with 15 seconds of rest. This is really a full body HIIT session! I then moved into some upper body resistance work, focusing on back and shoulders, with a little bit of triceps just for fun at the end ;) I actually did all of this with a resistance band, not a single dumbbell in sight!! This just goes to show that resistance bands can actually be just as effective as regular weights, you just got to do it right! Some tips to get more out of your resistance bands are 1.) slightly higher reps 2.) less rest in between sets. Okay here we go!

Workout: 40 minutes

• Jump Squats
• Planks with knee to elbow
• Jump Squats
• Lying Leg Raises
• Jump Squats
• Plank Transformers (straight arms to elbow to straight arms etc etc)
• Jump Squats 
• Plank Jump Ins 

That was the HIIT part! Again, I did each exercise for 45 seconds, with 15 seconds of rest in between. Now onto to the strength part! I will put the reps in parentheses, and the sets in brackets.

• Reverse Flies (15) TO Trap Rows (15) [3x]
• Face Pulls (15) [3x]
• Upright Rows (15) [3x]
• Lateral Raise (15) [3x]
• Neutral Lat Rows (15) [3x]
• Straight Arm Lat Pull Downs (15) [3x]
• Finisher: Front Raise (15) to Lateral Raise (15) [1-2x]
• For fun: Tricep Dips (20) [1-2x]

Wednesday:

Quads and Glutes! I always love leg day, and I enjoy trying out different kinds of exercises to really challenge those muscles! Unfortunately about half way through, I did something to my finger and could not hold any weights in that hand. This meant I had to cut my workout short, which I wasn't happy about, but you just gotta be flexible! Here's my shortened leg day workout.

Workout: 30 minutes

• Warm Up and Glute Activation 
• Jump Squats: 20
• Back Squats: reps of 10, 10, 8, 8, and 6
• Quad Extensions (15) TO Goblet Squats (12) [3x]
• Jump Squats: 20
• Reverse Lunge to Squat to Reverse Lunge (20) [1x]

Thursday:

An {almost} full body workout! I started off with 10 minutes of HIIT, followed by weight training- focusing on Triceps, Biceps, Shoulders, and a little bit of Glutes. Again, for the HIIT I did 45 seconds of work followed by 15 seconds of rest! As you will see, the HIIT and the first superset are focused on legs; this is primarily because I didn't work them as much as I would have liked yesterday, so I just  hit them a little bit again today! All of the resistance work is made up of supersets, so the "TO" indicates you do the exercises back to back with no rest. Alright let's get into this workout:)

Workout: 45 minutes

• Jumping Jacks with a Squat
• Step Ups with a Jump
• Football Shuffles
• Glute Side Shuffles with a Kick
• Plank Jump Ins
• Plank to Squat (arms on a bench)
• Jump Squats
• Squat Jacks
• Jump Lunges
• Squat In and Outs

That was the HIIT, and following is the Weight Training.

• Glute Pull Through (20) TO Banded Lateral Walks (40 total, 20 each way) [3x]
• Tricep Pushdown (15) TO Overhead Tricep Extension (10) [3x]
• Hammer Curls (10) TO Tricep Dips (10) [3x]
• L - Shoulder Raise (20) to Rear Delt Flies (20) [3x]
• Upright Row (10) TO Wide Bicep Curl (10) [3x]

Friday:

Rest Day! This was because a friend was staying with me this weekend, so I didn't workout today. This is not usually my rest day, but I arranged it so that I could spend time with her!

Saturday:

HIIT! So as I mentioned, I had a friend staying with me, and we were together all of Saturday, and it was a blast! We both play church volleyball, so we did that this morning. When we got home, she took a shower and I decided to squeeze in a short HIIT workout while she was preoccupied! This is similar to one I did previously this week, but I used a resistance band. Again, do these exercises for 45 seconds and 15 seconds of rest!

Workout: 10 minutes

• Jump Squats
• Bicep Curls
• Jump Squats
• Tricep Kickbacks
• Jump Squats
• Upright Rows
• Jump Squats
• Rear Delt Flies
• Jump Squats 
• Bent Over Rows

Sunday: 

And it's time for another long run!! Today we ran 16 miles, the farthest I've ever ran!!! I felt super good, and I know part of that is because of having GU and also Gatorade Energy Chews! I genuinely love both of these products, especially especially when you are getting into 10+ miles at a a time! I had two GU packets- one at 9 miles and the other at 13!

I am so proud of my dad on this run!! Both of us are so sore after this, but it was well worth it! We are both looking forward to running our marathon!!

Thank you guys for reading! I hope you enjoyed this post, and that you found it informative. It was fun to put this together, and I have more ideas for upcoming posts! Have a great week!

Hannah