As far as my strength training goes...so far so good. I have to vary my routine just about every time so I stay excited about lifting and keep myself from getting bored. For now at least, I'll be aiming for 2-3 strength training sessions per week with each workout lasting about 45-60 minutes long. This is what I've done this week thus far:
After my 9-miler Monday, I felt like doing a good core circuit, so I came up with this one. Circuits are easy. All you do is complete each exercise in the order listed with minimal to no rest in between. Then, take a 1-2 minute rest before starting the circuit over again. For this one, depending on your current fitness level, do 1-4 circuits. This is a great way to sneak some cardio in with your lifting.
Supersets really help to shake up a workout routine. They are like mini-circuits working opposing muscle groups. To do supersets, perform each exercise listed in the "set" box back to back with minimal rest in between. Then rest 1-2 minutes before starting the next set. This workout has tri-sets which have 3 exercises per set, and bi-sets which have 2 exercise per set. Depending on your fitness level, complete 1-3 sets of each superset.
If you try any of these workouts, let me know how they worked for you! Comment on this blog post. The goal is to end up with a nice-I-just-worked-out-hard soreness.