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My weight-lifting routine

Posted by Elizabeth Comeau  December 3, 2012 06:35 AM

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In my last post, I promised I'd try to give you a bit more information about my weight routine, so here's my attempt to do that. I should stress that I am not suggesting or recommending you do any of these exercises because I am not a certified trainer or expert in any sort of way. This routine is simply what I do based on what I've learned, read, researched, and done over the years in my time as a rower and now a runner.

First, let me explain how I break down my weight-lifting days. I run at least three days a week: This week my running days are Tuesday, Thursday, and Sunday. This is mostly a function of the days I have more time to fit in longer runs. On Monday, Wednesday, Friday, and Saturday, I'll lift weights or do yoga and another form of cardio, such as biking or aerobics.

On days that I lift, I break down the exercises by type: For example, Monday I'll do upper body exercises, Wednesday I'll do lower body exercises, and Friday I'll do core exercises. Saturday is generally the day I'm heavy on yoga since it's a nice change of pace.

Now that I've laid that out here's a look at some of my favorite weight-lifting moves by upper body, lower body, and core (clicking the link will take you to information about that exercise, including photos on how to do that exercise properly and what muscles are used via ACE's exercise library.)
Upper body:
1. Stability ball dumbbell press
2. Push-ups
3. Barbell shoulder press
4. Triceps kickbacks
5. Overhead triceps extension

Lower body:
1. Lunge with overhead press
2. Barbell calf raises
3. Dumbbell squat
4. Dumbbell step-up
5. Alternating leg push-offs

1. Supermans
2. Mountain climbers
3. Jumpies (Jump and reach)
4. Stability ball knee-tuck
5. Spider walk

I hope this sheds a little light on my strength routine for those of you who have asked. ACE's exercise library is a great resource if you're confused about how to do an exercise properly (if you click the motion tab next to the photos on each of these exercises you can see it performed via animation). What are some of your favorite strength-training moves?

Staying fit is an important part of staying healthy. This blog will offer exercise tips from experts as well as share the personal journeys of Globe staff members committed to fitness. No matter your age or energy level, we invite you to join in and share your own story. How do you find time to work out? What are your daily challenges? Let us know and read along -- and together, we can all get moving.


Elizabeth Comeau is a social media marketing manager at She will be blogging about her personal fitness journey and using a device called a FitBit to track her weekly goals and progress (see below). Follow her journey and share your own. Read more about Elizabeth and this blog.

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