Spring Lift & Run

Plan Details

The Spring Lift & Run routine by KidShowtime is a 7 day workout plan. It is a intermediate level plan to achieve sport fitness goals.

Plan Description

This routine combines my love of lifting and running - two things I enjoy immensely, especially when... Read More

This routine combines my love of lifting and running - two things I enjoy immensely, especially when spring hits and the weather is perfect for long-distance runs. I spent a majority of the winter cutting weight. Dieting for 4 months straight has left me 'burnt out', and although I am still tracking calories - limiting myself is becoming less and less of a priority. With the added output of long distance runs in this routine, calories will need to be increased in order to maintain/gain any muscle. My reasoning for including running in this routine is simple - I am working towards increasing my cardiovascular output, as well as maintaining/increasing my muscular size and strength. Of course - those goals are primarily determined by diet. I will adjust accordingly based on how I feel, and you should as well. Rest periods between accessory lifts are 60-90 seconds. Rest periods between 'The big 4' movements are 120 seconds. Time in the gym will be 60-75 minutes per session. Long distance runs are up to you and your current fitness level. I aim for eat LEAST 5 miles if I'm running immediately following an upper body lifting session. If It's Wednesday/Saturday/Sunday and I am running.. we're looking at 7-10 miles.