Oklahoma Running Mom

Running in Oklahoma adds new meaning to the phrase "Hot Mama."

Tuesday, August 11, 2009

Work it, Baby

Since it was really stormy last night (although it's bright and sunny as I'm typing this) I was thinking of workouts to do inside when it's too wet to run, you don't own a treadmill, or you don't have a gym membership. Even if the weather is nice, running, in terms of strength training, is only a lower body workout. As is it so important to work your whole body, here's a simple upper body workout for a rainy day.

All of these exercised can be done with weights if you have them, stretch bands, cans, jugs of water, etc. The important thing is that you have difficulty completing the last rep of the third set. That's how you know the weight is right. Also, make sure all movements are controlled.

Do 3 sets of 10 repetitions for each exercise:

-Push-ups (for the backs of your arms and your chest):
----Make sure you keep your back straight, even if you do them on your knees.

-Arm curls (for your biceps):
----Start with the weight in your hand and your arm almost completely straight. Keeping your elbow to your side, bring your arm up to your shoulder and back down to starting position.

-Shoulder raises (for your deltoids or shoulders):-Upright Row (for shoulders, upper back, and neck):

----The upward motion should be a pulling motion. Be careful not to hit your chin!

--Tricep Extension (Backs of the arms):

----Be careful not to hit your head!Good luck and as always, feel free to leave a comment or email us with any questions!



Oklahoma Running Mom said...

Thanks Bek! I totally needed motivation to work something other than my legs.

Andrea said...

I also love tricep dips for an indoor exercise without equipment. I alternate 10 push ups, 10 dips, 10 push ups, 10 dips, etc.
Great suggestions!