Mary Baum

Workout Wednesday – Start with Stability

It is no secret that I have not been a gym regular lately. It is always the activity that I cut from my exercise regimen first when my life gets crazy, even though I know it is one thing that helps me significantly. Having a stronger core and overall a stronger body helps with so many things – running, walking, even just sitting at work. Since I had my hamstring and hip issues for my last marathon, I am taking charge now by incorporating more strength workouts before embarking on a new training plan.

Since I am considering that I am starting from scratch, I am going to use myself as a guinea pig for my personal training style. I am going to use what I learned in my NASM training on myself – for those of you interested in personal training in the future, these Workout Wednesday posts can give you a glimpse of what it would be like to work with me! Yep – I’ll be dedicating Wednesdays to some sort of strength training from now on – whether it is a workout, specific technique, or just tips!

My first workout back at the gym was focused on stability, rather than the amount of weight I was lifting. I plan to continue with this until I feel more comfortable and my balance and strength returns to normal. I did 3 sets of 10 reps for each exercise. For weighted exercises, I used between 10-12 lbs, whichever felt more comfortable. Each starburst is a super set, so I went from one exercise to the other within the starburst, and then took a small break in between (technical terminology, I know) ;)


Really focus on keeping your core tight for all of the exercise. Do not curve your back, and take time to hold the exercise for at least 3 seconds.

Anyone like to start with stability before moving into strength? Let me know if you have any questions about the workout!

5 Responses

  1. Caroline Calcote
    Caroline Calcote November 28, 2012 at 8:17 am |

    I have also not been at the gym lately and normally I am a total gym rat. Actually, I gave notice at my gym (LA Fitness, bleh) and am currently in between gyms. I am feeling very out of shape. I need to just step up and join Golds (I want to get back to my Les Mills classes that I love).

  2. Carrie @ Fitness and Frozen Grapes
    Carrie @ Fitness and Frozen Grapes November 28, 2012 at 8:40 am |

    During the triathlon off-season, I want to focus on strength training, specifically my lower body, and core work. I usually default to working out my upper body, but I need to develop my quads, hams, and calves, which will help a ton with biking and running (swimming, too, but not as much). And like you wrote, it’s so important to have a strong core. Let the work begin!

  3. Amanda @RunToTheFinish
    Amanda @RunToTheFinish November 28, 2012 at 8:52 am |

    really great point! i think we all focus on core as ab work, but stability is huge is making the rest of it work well too

  4. Beth
    Beth November 28, 2012 at 9:09 am |

    This looks like a tough but great workout Mary. I have been implementing at least one day of strength training and I see a huge difference in how my IT band feels. I may print out this workout and do it without going to another bodypump class. lol!

  5. Lauren @ LaurenPhelpsCoaching
    Lauren @ LaurenPhelpsCoaching August 15, 2013 at 12:44 pm |

    Very Nice! I love your starburst terminology! I got certified through NASM earlier this month. I found you while googling stabilization exercises! Love your site. Have a fabulous day!


Leave a Reply