I’m not a huge fan of working out at the gym. I would rather jump on my bike or go for a run in the park. Even in extreme weather conditions. Any chance I get, I would rather be outside.
That said, I know my body benefits greatly when I incorporate regular strength training into the routine. #snore. I know, it bores me to think of walking into my gym, awkwardly finagling free weights and bands and equipment and then leaving after 45 minutes feeling like I got absolutely nothing accomplished.
Thankfully, I have some folks in my life who are less awkward when thrown into a gym or weight-lifting environment. Take the trainers at Sherpa for example who provided this strength routine for me. It was a totally different feeling walking into my gym with a PLAN. I completed it this morning in 35 minutes, with just enough time for some stretching and foam rolling. I know my running, cycling, and nagging hip injuries will thank me for this. Now to make sure I keep up with it on a regular basis…
Here is my strength routine from this morning. If you don’t know what something is, ask me or you can reach out to Sherpa. I have provided videos which are also regularly updated on Sherpa’s Facebook page.
- Always start with a warm-up … like this!
- Split Lunge (8-10 each leg)
- Row (heavy weight – 10 to 15 reps)
- Lateral stepping with elastic band (20 reps each leg)
- Scaption (10-15 reps)
- Bridging (elevate feet on box or bench – 15 reps with 2 sec hold)
- Push-ups (I aimed for 15)
- 3 core exercises of your choice (I chose side plank with leg lifts, forearms on a medicine ball moving the arms in and out, and navasana or boat pose)