Hooray, it’s Wednesday already!! Well, hopefully your week started off with a little bit of sanity, is now moving towards excitement for the weekend (being that it’s Wednesday) and will finish off with lots and lots of fun!! GO GO GADGET…FUN!!! If it were only that easy, right?


Along with my runs and swims this week, my power yogi self has taken a few steps back from my yoga mat (practicing every other day this week vs. everyday). Shocking, right? I have really been hitting the weights hard; although, they have been hitting me even harder I think, speaking for my shoulders and biceps. If they could talk, they would say, “OUCH, I’M SORE”, which is precisely what I have been saying the last couple of days! 

OUCH, I’M SORE! (There, I said it!) 

Now moving past the dramatics of it all, of my sore arms, I will tell you exactly what I did! 

(Cheer from the crowd)


Note: I have dedicated a good portion of my life to lifting weights! Only recently (over the past 3-4 months) have I backed off a bit. I now split my strength training into three even sections:

Section 1: Body Weight Training in the form of power yoga

Section 2: Body Weight Training- CrossFit (Push-ups, Pull-ups, Handstand push-ups, Muscle ups, Ab work (ab rollers, etc.)

Section 3: Weight Training



* 1 Hour Power Yoga (www.poweryoga.com) + Bob Harper Inside Out Method Yoga For the Warrior (15 minute abs)



(All bicep exercises were 6 sets of 20 reps with little rest in between. I find the higher the reps, the more you sweat, which means the more calories you burn.)

* Dumbbell Curls

* Hammer Curls

* Incline Dumbbell Curls

* Barbell Curls

* Cable Hammer Curls

* Concentration Curls

* Machine Preacher Curls 

* Reverse Barbell Curls

* Overhead Cable Curls 

Ab Exercises (All were 6 sets of 15 reps)

* Ab Rollers

* Hanging Leg Lifts

* Standing Abdominal Twists (with a 25 pound weight)



(All shoulder exercises were 6 sets of 20 reps with little rest in between.)

* Arm Circles (fast with 5 pound weights)

* Backward Medicine Ball Throws

* Barbell Shoulder Press

* Dumbbell Shoulder Press

* Front Dumbbell Raises

* Side Dumbbell Raises

* Front Plate Raises 

* Handstand Push-Ups

* Reverse Flyes

* Upright Barbell Rows

Ab Exercises (All were 6 sets of 15 reps)

* Ab Rollers

* Hanging Abs

* Standing Side Crunches

Body Weight Training:

1 Hour Power Yoga (www.poweryoga.com) 


Have a great rest of the day everyone!! Remember, it is almost the weekend!! 




    1. Kristin

      Haha- thank you!!! Hmm… I really enjoy any workout Bryan Kest (power yoga instructor) and any workout Bob Harper (I love his DVDs- both the body weight training ones and the weight training ones). Did I answer your question? 😉


    1. Kristin

      Thank you so much!!! You’re so kind!! 😉
      Haha, yes, I ran today after lifting weights. I had some speed work to get done, so I started with everything very early- like 5 am.
      You have a fabulous hump day, too!! I appreciate your comment!!


  1. runsaltrun

    Sounds like a great week! I’ve been adding in a lot more strength training as well during my running break and my arms were SCREAMING at me the other day. Tonight is body weight (yoga) for me!


    1. Kristin

      Thank you soooo much!!! 🙂 🙂
      Yes, my arms are definitely crying!! Haha!! That’s great- yoga is so amazing, isn’t it? Weight training is great, too, but nothing beats a good old sweat from lifting and playing around with your own body weight!!
      Have a great yoga class!! We can be sore together! 😉 THANK YOU for your comment!!


    1. Kristin

      Thanks for the enthusiastic comment!! Yes, I’m ready to go!! I have one more longer run on Saturday (11 miles) and then it’s taper time!! I am very excited but also a little nervous!! 😉 I really appreciate your kind remark!! You’re so great!! 🙂


  2. Rainy Writer

    Whew … I’m sweating just reading that 🙂

    I am now trying to bounce between biking, swimming, running, and gym time … with gym time consisting of either: strength & core, or lots of core, or some kind of HIIT

    Your weeklong strength time would make my muscles scream out for sure! Way to go you!


    1. Kristin

      Haha, thanks!!! I definitely understand trying to balance everything!! You have a busy schedule, too!! Wow!!
      Yes, it is a lot to handle!! 🙂 Aside from the strength training this week, I ran and swam Monday, swam Tuesday, and did speed work today. I HAVE to start very early in the morning just to get it all done so I can move on with my day.
      Keep up the hard work!! Everything will pay off!! 🙂 🙂 Thanks so much for your comment!!


  3. Lauren Lane

    Awesome work out plan, Kristin!! Do you superset reps or do you focus on one area at a time? I’m lifting significantly more now but having trouble toning areas…I always want to lift more but I know I need to do less weight and more reps. I can’t help it!


    1. Kristin

      Hey!!! 🙂 Thanks so much for your comment!!

      Yes, the last couple of days I focused on one area, but I do supersets throughout the week, too! I like pairing body weight training (handstand push-up, pull-ups, etc.) with weight training and usually intermix different muscle groups during my workouts at the gym. I do lots of push-up variations combined with triceps and biceps and even the ab work in between the arm sets.

      I used to always get asked if I was a fitness competitor because I lifted so much weight for my size- that’s how I spent all of my weight training workouts doing smaller reps with heavy weight, but over the last couple months, I backed off into higher reps with a little less weight. I love doing fast, quick reps, too- it’s a great extra little burn!!

      You can always mix it up some. Some days higher weight and other days less weight with more reps!! 🙂 🙂


      1. Lauren Lane

        I just LOVE feeling strong and lifting more weight but I’m going to slowly try to do more higher reps with less weight. It feels so weird! Thanks for your feedback!!

      2. Kristin

        Yeah, I totally agree, it does feel weird, especially at first, but keep doing heavy weight, too- just mix it up every now and then. 😉

    1. Kristin

      There are lots of books out there and articles on the internet that can help. They even have such books as The Ultimate Guide to Weight Training for Running! I suggest The Ultimate Guide books! 😉 Have a great day and thank you so much for your comment!!


  4. Open Up Life

    Wow! You are an amazing person. Thank you for visiting my blogs today and liking, truly grateful. I see that you like power yoga. Have you heard of Bryan Kest? He is a Power Yoga Instructor, here is just one of his videos I think you may enjoy. http://youtu.be/SY5qGREnUi0

    May your day be filled with peace, love and bliss. Namaste, Tammy


    1. Kristin

      No problem!! I enjoy your blog very much!!
      Haha- I love that you mentioned Bryan Kest!!! I have been practicing his yoga for 7+ years and talk about him to everyone that I meet! 😉 I am the biggest fan! He has taught me so much about my life and about finding peace in the busy situations of life!
      Actually the link I put in my post, the http://www.poweryoga.com is actually the link to Bryan Kest’s online library of classes (which is what I do). Although I have never met him, I’m hoping to very soon! He is coming to a yoga studio close to where I live!! I’m so excited!!!
      Thank you so much for you comment!! Great minds think alike, right?! 😉 😉


      1. Open Up Life

        Aha, yes peaceful and beautiful spirits are always connected. That is great. I bet you can’t wait to meet him, I would be excited too!

        I love how you have your blog theme set up and it always makes me happy to visit there.

        Love the day!

      2. Kristin

        Thank you!! I’m really hoping I can get to the workshop!! It’s on a Thursday, so I will try my hardest!!
        I really appreciate your kind comments! You’ve really made me day!! Have a beautiful one!! 😉

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