10/10 Full Body Workout + 1 Mile Run

• Tweet

• Tweet

Apparently today I was feeling motivated. I fully intended on doing the full body workout and then I convinced myself to run a mile afterwards and I was surprised by the time I got! I haven’t run a mile at a steady pace since my school days when we had to run a mile for gym class. More on the time later…

Full Body Workout:

Flat Bench: 15# dumbbells, 2 sets x 10 reps (It’s been a nice dumbbell run, but since we don’t have 20# dumbbells, I think I’ll go back to the barbell for my next workouts)

Bench Flyes: 10# dumbbells, 2 sets x 12 reps

Bicep Curls: 15# dumbbells, 2 sets x 10 reps

Hammer Curls: 10# dumbbells, 2 sets x 15 reps

Shoulder Press: 15# dumbbells, 2 sets x 10 reps

Lateral Raise: 5# dumbbells, 2 sets x 12 reps

Floor Crunches: 2 sets x 15 reps

Lat Pulldowns: 50#, 2 sets x 8 reps

And then…I ran 1 mile on the treadmill. No incline, just flat. I warmed up for 3 minutes at a 3.5 to 4 mph pace and then I reset the timer on the treadmill, set the pace to 7 mph and never looked back. So…I ended up running 1 mile in 8:35. My best mile run ever was in middle school when I finished at a little over 8 minutes. Being that this is the first time I’ve tried to run a mile timing myself, I’m pretty damn happy with the results. I think the HIIT I’ve been doing probably helps a little bit, but I was still pretty winded when I was all done. I know if I hadn’t been doing any cardio work at all that I wouldn’t have been able to finish that fast.

Now my new plan is to basically strength train 3 times a week, doing a full body workout and then my 20 minute HIIT workout 2 days a week and 1 day where I run at a steady pace for at least 1 mile, working my way up to 2 miles.