Day 5: Pressure Makes Diamonds

no pressure no diamondYour FAITH must be bigger than your fear.

Your DETERMINATION must be stronger than your excuses.

You must apply consistent pressure to form a diamond.

No pressure…No Diamond.

It takes hard work to get results and those toned, tight abs you want…won’t happen without the same consistent pressure that forms diamonds.

Is your faith in yourself bigger than your fear of pain and soreness? Is your determination stronger than your excuses? Are you willing to apply enough pressure to form diamonds?

Day 5 exercises: 2 rounds of each workout

  • Daily Abs – 2 rounds
  • Standing Abs – 2 rounds

Bonus: Ab & Squat Challenge Day 5

  • 5 Sit Ups
  • 10 Crunches
  • 20 Squats

Extra Credit: Atomic Crunch & Runner’s Crunch

Thank you Traci Hart Caldwell for suggesting these great ab moves! Who’s for a little competition today? We’re going to do 1 as many reps of each of these exercises as possible for 1 minute each. Atomic Crunch for 1 minute then the Runner’s Crunch for 1 minute. Let us know how many you were able to do and let’s see who added the most pressure to their diamond today!

Atomic Crunch: Watch this video to see how to do the Atomic Crunch

Runner’s Crunch: Here we go with one more exercise for 1 minute. Watch this video and see how it’s done then get to work! How many can you do….while keeping that tight controlled form?

If you’re feeling the pressure…you’re doing it right!  Let’s make some diamonds Crew! 🙂

Diamonds shine brighter with pressure

Day 4: Be in the Running

Be in the RunningSuccessful runners don’t just have impressive quads and glutes. They have muscular arms and shoulders that help them maintain speed throughout their races.

A strong arm swing helps to counterbalance the lower body and to propel the body forward while contributing to overall good form.

Being “in the running” doesn’t mean you’re looking to win a race, or set a new PR, or even racing at all. Maybe you’re just looking to lose weight, reach a milage goal, or just to get toner, leaner, and stronger. Being “in the running” just means your are working towards whatever goal you’ve set for yourself.

So how can you ensure you’re in the running…and covering that middle ground that is the first step towards reaching your goals? Strong arms. Today’s exercises are fun, challenging, and doable. Take each new exercise one step at a time. Build the arm strength that will carry you through the tough times and get you closer to your goals.

Day 4 exercises: 2 rounds of 10

****Click here for how to videos****

  • Front and Side Arm Raises
  • Incline Push Ups
  • Rolling Forearm Side Plank (10X per side = 1 round)
  • Tricep Dip with Leg Lifted
  • Plank Challenge Day 4 – Plank Jacks (:45 3X)

Plank Challenge: Plank Jacks are fun! Don’t overthink it. Get in your plank position and hold your core tight then jump your feet in and out for :45. Repeat 3X. Watch how to do it below.

Bonus: Ab & Squat Challenge Day 4

  • 10 Sit Ups
  • 25 Crunches
  • 40 Squats

Extra Credit: Weight Free Arms Weight free arms

Want a little more arm action? Work through this weight free arm set. I like that it includes some arm stretches and circles. Good way to stretch them out after a tough workout.

Fun day ahead Crew. We are runners. Don’t mess with us!

Get up, get moving, work those arms, and make it a great day! 🙂

Dont mess with me I'm a runner