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Workout Wednesday – Strength and Balance Exercise Workout

Posted May 03 2011 11:03pm

Hello everyone! I hope that you are having a great week so far. I really enjoyed reading all of your preferences and quick healthy, breakfast ideas in response to yesterday’s ‘Monday Motivation’ post .

Monday morning I needed caffeine to get my body and mind in motion. Tuesday morning my body felt rejuvenated after another long night’s sleep. Therefore, after digesting another ghoulish bowl of blueberry-banana-almond milk oatmeal with peanut butter…


I laced up my trusty kicks and headed out to the lake for an easy four mile run in the brisk, beautiful, and sunny weather.


Although my legs were still a little sore from the half marathon , I felt no indication of any strained muscles. After getting so woozy from the heat on Sunday, I thought that it would take several weeks for me to become interested in racing again. Surprisingly, I am already eyeing another event, the May 28th Soldier Field 10 Miler. Perhaps I can convince the race organizers to sponsor me because I think the $80 registration fee is too expensive!

After my run, I fueled up with another veggie-full lunch complete with perfectly ripe avocado. It was so creamy and delicious.


Now remember, I don’t want to bore you with my repetitive lunches. I would much prefer to share how you veg , so don’t forget to send pics of your veggie-full meals to fitnesshealthandfood {at} gmail {dot} com!

You may remember that a few weeks ago, I wrote about bed bugs infiltrating our apartment. We called an exterminator who by for a consultation and, from our description, he agreed that bed bugs were to blame. After spraying our furniture with cedar oil, we haven’t gotten any more bites. However, we know that bed bugs can stay hidden for many, many months. As we are moving in the near future, and don’t want any stowaways to join us, we scheduled a full extermination process which entails professional treatment once a week for five weeks. In order to prepare for the treatment, we have to launder and bag all of our clothes, bag and box all of our books, and remove all remaining items from our closets.

Tuesday, we started with our clothes, so I spent the afternoon with these…

vacuum bags

Bedbugs or no bedbugs, these vacuum bags are fantastic tools for maximizing storage space in small apartments as they reduce clothing volume by at least 50%.

Wednesday, we will pack up all of our books, which will take several hours because Nick accumulated an entire library of Classical literature during his graduate studies. Although this process certainly isn’t fun, it will leave us well prepared for our move. I will be very glad when this week is over because I will be able to return to my twice daily posting schedule. I miss you guys when I post only once a day!

Now on to a much more interesting topic: ! But before we start, I have a confession to make. The reason I haven’t mentioned any strength training in my posts over the last two weeks is because I haven’t done any. Typically, I strength train at least twice a week, however, I let my strength workouts slip as I prepared for my half marathon.

In order to get me, and anyone else in need of some motivation, back into strength training, I created a fun, innovate workout that will challenge your muscle strength and balance.

Strength and Balance Exercise Workout

Click here to print this workout


  • Warm up with light cardio or body weight strength training moves prior to starting this workout.
  • Perform these exercises with weight(s) that fatigue your muscles after 8 to 12 repetitions.
  • Perform one move after another in circuit fashion.
  • Perform this circuit 1, 2, or 3 times with 1 minute rest in between each circuit.
  • If performing more than 1 circuit, switch which leg is lifted in the shoulder fly, military press, and push up exercises. In other words lift the right leg while performing these three exercises in circuit 1 and then lift the left leg while performing exercises in circuit 2.
  • Wait 48 hours between sessions of this and other total body strength training workouts.
  • If any move hurts do not do it.
  • If at any time you feel the need to slow down, take a break, or stop, please do so. Your health and safety are most important!

Strength and Balance Exercises

#1 Shoulder Fly on One Leg

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#2 One Leg Squat

Stand with left leg supporting almost all of your weight. Right toe is touching the ground only for safety. Stick your butt back and squat, lifting your arms in front of you to aid balance. Push your body back upright using your left leg only. Perform 8-12 reps then switch legs and perform 8-12 reps on the right side in similar fashion.

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#3 Military Press on One Leg

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#4 Reverse Lunge with Knee Raise

Start in standing position. Lunge back with left leg then push back up into standing position while simultaneously lifting the left knee. Perform 8-12 reps. Switch legs and perform 8-12 reps on the right leg in similar fashion.

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#5 Single Arm Row in Lunge Stance

Perform 8-12 reps with left arm. Switch lunge stance and perform 8-12 reps with the right arm.

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#6 Walking Lunges with One Raised Weight

Hold weight in right hand and raise your right arm straight above your head. Lunge forward with the right leg then push up and step forward with the left leg. Take 8-12 steps, then hold the weight in your left hand with your arm straight above your head and take 8-12 steps in similar fashion.

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#7 Push Ups with Leg Raise

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Share this workout with your fitness loving friends and family via email, Facebook , and Twitter !

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