Day 12: Sore Muscles = Happy Pain

sore muscles happy painArm day again…already?!? Yep!

I won’t lie…I am still sore from arms on Friday then Gett Itt training on Sunday…but hey…sore muscles is happy pain!

Working hard and being sore after means you are doing the workouts properly and you are giving it your all. Don’t give up now…push through the pain and feel the burn Core Crew!

Day 12 exercises: “How to” videos

  • 50 Jumping Jacks
  • Tricep Overhead Extensions – 3 sets of 10
  • Tricep Dips – 3 sets of 10
  • Tricep Swings – 3 sets of 10
  • Plank – :30-1 min (2X)
  • 50 Crunches

cardio strength blueBonus: #CardioStrength – Another old but goody! Throw some Cardio/Strength in the mix to get your heart rate pumping, burn some extra calories, and add a little extra strength to your routine today.

Running Drills and Speed Work: Lots of us are back to running today after a great weekend and a rest day yesterday and Tuesday is a great day for speed! Remember to work in the running drills after you warm up and before your speed work. The straight leg shuffle is a great drill for those who heel strike (me!) to help you move towards a more balance foot when hitting the ground. Click here to see the Straight Leg Shuffle “how to” video and to find our speed work for this week.

Remember “IIP” – Introduce, Improve and Perfect. We are sticking with the same 1/4 mile repeats this week o improve upon our performance from last week. If you haven’t introduced speed work into your routine yet….there is no better time than now!

I am meeting the Jax Runwell team this morning for a group run. These guys are faster than me and I am a teeny tiny bit nervous, but I know that they will push me and the only way to get better is to step out of my comfort zone!

If you didn’t have a chance yesterday, please check out Racing Together to Make it Count. Find out more about Runwell and the amazing things they are doing for those suffering from addiction. There is plenty of time to sign up for the virtual race so choose your distance and Make It Count!

As always….remember to take time to stretch…here’s our 7 Key Stretches for Runners and your arm stretches for today are below.

Get to it Core Crew and make it a great Tuesday! 🙂



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