Return to Strength Training

It's no secret that I've been a slacker in the weight room over the past couple of years. While training for marathons and ultras, I always said I would incorporate strength training into my weekly routine, but it usually didn't happen. About once a month, I would end up half assing it and do a few arm exercises after a treadmill run and call it a day. 
Since I'm taking a break from marathon and ultra training for awhile, and my arms will be very exposed when I wear a pretty white dress in front of 200+ people next September, I've decided it's time to suck it up and start lifting again.

Wouldn't mind some FLOTUS arms on my wedding day!

Additionally, I'm looking to run a fast road half marathon next March at The Love Run, and building stronger, more muscular legs will definitely help me achieve that goal.

Today, fate handed me a great opportunity to kick start my strength routine. I intended to go to the gym at lunch and run on the treadmill for 45 minutes, but as it turns out, I forgot my sports bra, so all hopes of running went out the window. Instead of bagging it and going back to work, I decided I would opt for a non-cardio, less sweaty weights workout.
As a former gymnast and cheerleader, I am no stranger to the weight room. I know how to lift and how much to lift, but the problem is I've lost a significant amount of strength in my arms while focusing on running. So, I started with a very "easy" circuit that turned out to be more painful that I expected, thanks to my time away from the weight room.

Ease Back into Strength Training
Weights: 2 - 15 lb. dumbbells (or whatever you use for bicep curls)
Time: 20 - 25 minutes (for 3 sets)
Sets: 3
15 Bicep curls (each arm)
15 Squats (no weights)
15 Overhead dumbbell press
10 Forward lunges (alternating legs, with weights in hands)
15 Tricep dips on weight bench
10 Backward lunges (alternating legs, with weights in hands)
15 One-arm dumbbell rows (each arm, bent over bench)
15 Squats (no weights)
I followed this up with some crunches and a plank, and I was pretty whooped by the time I was done with this quick, 30 minute workout. I will likely increase my dumbbell weight to 20 lbs next time because my legs are actually much more sore than my arms, and the 15 lb weights didn't feel too difficult.

Have a Happy Thanksgiving and Hanukkah!

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