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Running — Beginners Workout
To reach the finish line, pro marathoners need legs that are strong enough to keep pace for miles at a time. This workout is meant to compliment your regular running routine by strengthening key support muscles. During the cardio segments, set the elliptical at lower resistance levels to help you develop faster fott speed.
| 6.01 |
Warm Up |
5-10 min. |
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elliptical |
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| 6.02 |
Strength — lower body |
2 sets each of 8-12 reps |
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lunges |
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lying leg curls |
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seated calf raises |
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| 6.03 |
Cardio |
15 min. |
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elliptical |
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| 6.04 |
Strength — upper body |
2 sets each of 8-12 reps |
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seated rows |
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shoulder shrugs |
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dumbbell curls |
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| 6.05 |
Cardio |
15 min. |
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elliptical |
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| 6.05 |
Cool Down |
5 -10 min. |
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elliptical |
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Excercise Descriptions
Lunges
Stand holding dumbbells in each hand with palms facing outer thighs. Slowly lunge forward with left leg while keeping right leg, your support leg, in place (do not allow knee of support leg to contact ground). Slowly return to initial position. Repeat with right leg to complete one repetition.
Lying Leg Curls
Lie face down in lying leg curl machine. Align back of feet under foot pad. Keeping hips flat, flex the foot pad toward the butt. Slowly return to starting position. Don't fully extend and lock the knees.
Standing Calf Raises
Stand with feet shoulder-width apart and shoulders under pads. Place toes on foot plate. Slowly raise up on toes. Slowly bring heels back to initial position to complete one repetition.
Seated Rows
Sit in seated row machine with straight back, knees slightly bent and feet on floor. Grasp handle. Lower torso forward and extend arms. Pull handle toward the naval area utilizing muscles in upper back. Keep elbows straight and close to your sides. Torso should be straight with chest up and the shoulders back. Slowly return to starting position.
Shoulder Shrugs
Stand with slight bend in knees to reduce stress on lower back. Grasp dumbbells with arms at sides of body and palms facing outer thighs. Without bending elbows, slowly lift or shrug shoulders straight up toward your ears. Slowly lower shoulders back to initial position to complete one repetition.
Dumbbell Curls
Stand upright with slight bend in knees. Hold dumbbells in each hand with palms facing upwards. Flex forearms toward shoulders until dumbbells nearly touch shoulders. Slowly lower dumbbells to starting position. Keep back straight throughout the movement. Do not swing upper arms.
 Bally Total Fitness and the makers of Tylenol 8 Hour have teamed up to create powerful new workouts inspired by the demands of pro sports. For more information on the Pro Power Training Series, visit Tylenol8Hour.com
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Know How to Lose Weight. So you say you've been hitting the gym, lifting a lot of weights and the weight still isn't coming off. What exactly have you been doing? Pumping iron won't do it if that's all you do. The best way to shed pounds is cardio... PERIOD. 
