Hey y’all! Hope you guys have been amazing lately! So I’m BACK!!! Back to running again! WOOHOO! I am so excited to say that I have no pain now when I run. Hopefully, crossing my fingers, my shin splints have gone away for good. I am back training for the marathon at the end of October and am building my longer mileage up each weekend. I’m aiming for 12 this weekend, so we’ll see how that goes.
In other news, I am bringing you a NEW workout today! It’s a total body strength workout. I used 10lb weights for everything today, but feel free to use more if you want an extra push. Make sure you warm up 5-10 minutes prior to get your muscles ready for the workout, and cool down and stretch afterwards. Super important if you don’t want sore and tight muscles.
**Do each # as a superset, #1 is only 1 exercise, so just complete that 3 times through back-to-back with minimal rest in between.
1. Hang Cleans with Dumbbells – 10 reps (hold weights in front of body, lower yourself into a small squat, explode up using your hips thrusting forward to propel the weights up to your shoulders and sit back on your heels and land in a small squat to end)
2a. Squat + bicep curl & shoulder press – 10 reps (squat, and then as you stand curl and press weights overhead)
2b. Plank with 1-2 Leg Tuck – 20 reps (High plank position on hands, bring one foot up tucking knee into chest, bring other foot to meet, then bring 1st foot back to plank and then other foot, repeat bringing other leg up first)
3a. Bosu 1-leg hip extension + chest flies – 1o reps/leg (lie on back, 1 foot on bosu — you can do this on the floor too — other leg straight in air, hips up and arms up with weights, lower hips and at the same time lower weights into fly, bring both up together)
3b. V-Sit with Bicycle – 20 reps (balance on butt, arms at side off ground, bicycle legs in and out – right+left = 1 rep)
4a. Deadlift + bent-over row – 10 reps (perform a deadlift and at the bottom of the lift row weights, lower weights before standing all the way back up to complete the deadlift)
4b. 1-sided toe-touch crunch – 10 reps/side (lie on back, arms extended overhead and legs out on floor, lift right leg up bringing both hands up in a toe touch, lower everything, and repeat on left leg)
Remember afterwards to get some protein to help restore those muscles and aid in recovery! I’m enjoying a chocolate Zico coconut water with Perfect Fit Protein powder from Tone It Up! You should check this out, it’s delish!! 
Enjoy!!
XOXO
Your trainer
Caitlin
