Day 5: Buh Bye Bat Wings

buh bye bat wingsWant toned, sexy arms that don’t flap when you wave…that look nice in a tank top? Today is all about the triceps and it’s time to say Buh Bye Bat Wings!

Woke up this morning very happy for arm day as that 2nd day onset muscle soreness has set in and my legs are tight even after lots of stretching. Who else loves arm day and is ready to show off those guns?

Don’t rush through these exercises. Take them slow and steady, make sure you are doing each move properly to get the most out of your workout, and really feel the burn in your arms! Still working with 2 sets of 10 for each of our arm exercises today.

Day 5 exercises: “How To” Videos

  • 50 Jumping Jacks
  • Tricep Overhead Extension – 2 sets of 10
  • Tricep Dips – 2 sets of 10
  • Tricep Swings – 2 sets of 10
  • Planks – :30-1 min (2X)
  • 25 Crunches
  • Arm Stretches

Bonus: #SkullCrushers – 2 sets of 10 

scull crusher

Form 101: Arm Movements – Do you have good arm form and swing when you’re running? If not you’re leaving a lot of power and efficiency out of the mix…proper arm form and swing could mean the difference when you cross that finish line!

The arm swing is critically important for stabilizing the body when running. It is also an area where runners can often make major efficiency improvements. Watch this video (again) to make sure you’re getting the most power out of your arm movements.

Running Drill: Hamstring Extensions

Ready to add a new drill before your runs this week? Check out the hamstring extension and take a few minute before your ru to throw it in the mix. Screen Shot 2016-04-05 at 5.43.58 AM

Why: This drill increases mobility of the hamstring and gluteal muscle groups and enhances forward hip extension necessary for running fast with efficient form.

How: With an upright posture and straight legs, alternately flick one leg forward while reaching with the opposite hand to lightly tap the extended foot. Focus on form, not speed, as this will wind up being a variation of a slow-moving skipping drill. Do two to four reps of 10 extensions on each leg.

Speed Work: Throw in some speed work this week to bring those race times down and get a little bit faster!

First off, do not be scared by the phrase “speed workout.”  Speed is a relative term, by which I mean that one person’s “slow” pace might be another’s “fast” pace.  It’s all about pushing yourself beyond what is ‘comfortable’. Ok…here’s this weeks workout.

Warm-Up – 5:00 jog followed by your choice of Dynamic Movements (high knees, butt kicks, leg swings, sideways shuffles, skipping, etc)


  • 6 x 1/4 Mile Repeats at a pace that is :30 faster than your race pace.
  • 2:00 walking rest in between each one.

1/4 Mile is equivalent to 400 meters or one lap of a standard-sized track.  Here’s a few examples of where your interval times would range, depending on your mile time. Round up or down to the nearest mile if you’re in between.

  • If you run a 13:00/mile, you should run quarter mile repeats in 2:45
  • 12:00/mile – run the quarter mile repeats in 2:30
  • 11:00/mile – run the quarter mile repeats in 2:15
  • 10:00/mile – run the quarter mile repeats in 2:00
  • 9:00/mile – run the quarter mile repeats in 1:45
  • 8:00/mile – run the quarter mile repeats in 1:30
  • 7:00/mile – run the 1/4 mile repeats in 1:15

Cool-Down – 5:00-10:00 easy jog…you’ve earned it!

This workout will teach your body to move faster for longer periods of time, so hopefully come race day, you’ll be ready to shave a few seconds off each mile.

This workout isn’t meant to be easy…but if you are a run/walker like me…you already do intervals…just push yourself during those runs to go a little farther…and a little faster!

Recap: Arms, bonus Skull Crushers, Running drill, Speed Work.

The speed work doesn’t have to be done today…but set aside 1 workout this week and do this instead of a regular run. Choose an area that is flat and just turn around and go the other way for each interval. Do your best and have fun with it!

After everything….please take time to stretch! Here’s our 7 Key Stretches for Runners.

Work hard today Core Crew and let’s say Goodbye Arm Wave! 🙂

Goodbye arm wave

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