Workout IV (abs/bodyweight + run)

The last workout in the cycle is a catch-all type of day: ab/core work, plus some bodyweight exercises, and then a run. Right now I have to be careful with my running; it’s high-impact and I really don’t want to get tendonitis or agressively aggrivate my arthritis again, so I’m trying to keep it on the easy side.

I did this workout on Saturday; just haven’t gotten around to posting it until now.


  • warmup: 10 min elliptical, medium intensity (level 7, “random”)
  • weight work:
    • Dumbbell deadlifts (I do these one arm at a time, working on keeping my back flat and pulling through my legs and core instead of with my arms. As always, I’ll move on to the barbells eventually.)
    • Exercise ball crunches
    • Dumbbell side bends
    • Push-up pyramid (3 4 5 6 7 6 5 4 3)
    • Planks and Side Planks, 60 sec
  • 20 min run, 1.8mi/20 min, walk/jog/sprint intervals as long as I could handle those sprints.

Difficulty: the weight/bodyweight work wasn’t overly hard, although I did feel it the next day. The run was difficult: I need to ease back into running a little more gently before trying to do sprints at 7.0mph for a minute.

Future Changes: I could pick up one or two other ab or bodyweight exercises, although I could also afford to do some planks on days II and III, for example.


About sevdrag

Sev Dragomire is a professional chemical engineer, a legitimate nerd, and a certified terrible person. She has the paperwork to prove all three.
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