Day 18: Flex Friday

Flex FridayIt’s Flex Friday…show me those guns!

We are all gaining definition in our arms and Gwen started the gun show today…I want to see more!

It’s the start of Spring Break for us so along with gaining muscles…I see a tan in my very near future…thank goodness because I am pale and ready for some rays.

Let’s knock out arms today and get the weekend started right!

Day 18 exercises: 3 sets of 15

  • Upright Rows
  • Bicep Curls
  • Hammer Curls
  • Calf Raises (1 set of 10x each side)
  • Plank – 1 minute (2X)
  • Side Planks – 1 minute (1X each side)
  • Calf Stretches
  • Bicep Wall Stretch

How to videos can be found here and stretches are at the bottom of today’s post. 🙂

I see lots of stretching going on this week and I LOVE it! I hope you’ve committed the 7 Key Stretches to memory since we’ve been doing them so much but if you need a reminder, they can be found here.

Bonus: #FlexFriday – Your choice for the Bonus – Slender Sexy Arms or Toned Sexy Arms Which is your favorite?

Running Drills and Speed Work: I hope you’re all working in your running drills and speed work. If you haven’t yet…check them out here and find some time to get them in today!

Long runs coming up tomorrow and Sunday so get lots of rest, eat well, and make it a fabulous Friday Core Crew! 🙂


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