Using higher reps that are ideal for distance runners, this upper body endurance workout gives you time to be grateful for your body.
I don’t always workout with entertainment. There is not always music or a podcast in my earbuds, or a show playing from my phone or TV.
Sometimes I like to do a workout in quiet while I simply move my body in positive ways while I think. With three kids always about, having this silence is rare.
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Oftentimes I am thinking about work related items – new blog posts to write, ebooks I want to create, upcoming race director needs, other business ideas.
Many times though, I am thinking about how simply grateful I am.
Yes, there is a lot of stress, but there is so much joy, so many good things happening, and lots of tiny humans (and an incredible spouse) I get to share it all with.
This Simply Grateful Upper Body Endurance Workout is designed to give you a little time to think during your workout. To get into a headspace of gratefulness as you lift.
You can certainly choose to put on your typical workout entertainment, but I challenge you to go against your normal and spend your fitness time today being thankful.
Even amidst all the stressors you have right now, making that mental happiness list can have a massive impact on the rest of your week.
Simply Grateful Upper Body Endurance Workout
Complete 12 reps of each move for 4-5 rounds.
- Tricep kickbacks
- Straight flys
- Cross punches
- Half get ups
- Tick tock lunges
Why Does This Workout Use Higher Reps?
With this workout made for endurance needs, the higher reps help increase your muscle endurance. As such, opt for lower weights. If you are training to increase muscle mass, you would opt for heavier weights and lower repetitions.
When Should I Use This Workout?
This workout, focusing on your upper body, should be used on your upper body or arms workout day.
If you are following a split training routine, the previous day may have been a leg day.
If you are following a running plan, the previous day was most likely an interval run day.
Who Can Do This Workout?
The Simply Grateful Upper Body Endurance Workout is designed specifically with runners in mind concentrating on the shoulder and back muscles that fatigue quickly during long runs.
Both beginners and intermediates can benefit from this workout as is. For advanced, you can progress the movements by:
- increasing weight
- training one arm at a time (just use one dumbbell)
- slow your tempo – punch out to a count of 2, then pull back for a count of 2
However you chose to do this workout, spend a little bit of it being grateful for all the wonderful things going in your life right now. There is a whole list. ofthem, even if it doesn’t always feel like it.
The Simply Grateful Upper Body Endurance Workout is part of the 8 Week Base Training Running Plan you can get for free here.
Once you get through the base training, grab your:
I’m Brooke Selb, a Personal Trainer and Health Coach specializing in helping busy moms and moms to be to easily juggle mom life with family friendly recipes, and easy exercise routines to help you achieve your fitness goals that fit in with your already busy life with sound nutritional advice.
