We’re at the halfway point…and it’s Monday! Time to step it up and become the best version of yourself!
If you’ve already fallen behind or failed to get a good start, now is the time to shake it off and move forward. Forget about the days you’ve missed…don’t worry about “making them up”. Brush it off, get focused, and commit to a strong finish!
Stepping it up not only means recommitting to finish strong…it also means it’s time to add another set to our daily exercises. 3 sets of 10 for this week Crew….let’s rock it out!
Day 15 exercises: 3 sets of 10
- Jumping Jacks (50 2X)
- Walking Push UPs
- Forearm Plank Jacks
- Inchworm with Shoulder Taps
- Plank Challenge Day 15 – Boost Your Heart Rate (:45 3X)
Plank Challenge – The “Boost Your Heart Rate” Plank puts together a few of the planks we’ve done so far this month. Take your time and do each step correctly the first time then power through sets 2 & 3 to get your heart beating faster! Here’s the steps
- Start in a low forearm plank
- Do two plank up-downs.
- Bring each knee to its opposite elbow.
- Do 5 plank jacks.
- Repeat for :45
- Do 3 sets
Here’s the “Boost Your Heart Rate” how to video
Bonus: Ab & Squat Challenge Day 15:
- 20 Sit Ups
- 30 Crunches
- 20 Squats
Arm Bonus: #SlenderSexyArms – Bringing back another of my favorites! This Slender Sexy Arms bonus workout won’t take long but it will make your arms burn! I know a lot of you don’t like jumping jacks…and for this workout, I usually simplify that move too. For the jumping jack portion, don’t jump, focus on the arm portion and really feel the power in your arms just doing the up and down arm movement with your weights.
You do not need heavy weights for this…I use small 2 pound dumbbells. If you don’t have small weights, grab some water bottles or something that is lighter than what you normally use on arm day.
Speed Work: 4x 400M – At first this workout might not seem to taxing but I want you to run these 400M (.25 mile) at 95% effort so basically at almost your top speed with a half mile recovery in between each set of 400 meters. Here’s how to set it up.
- Warm up – 1-1.5 miles slow
- 400M sprint at 95% effort
- half mile recovery – slow (1 minute slower than your normal easy pace)
- repeat 3 more times
- cool down 1- 1.5 miles slow
- Total workout should be 5-6 miles with 1 mile total of fast splits
If you watched some track and field this weekend and caught any of the 400M races, you can see how taxing this distance at an all out speed can be. Those 1/2 mile recovery jogs are important so don’t skip or shorten them. Of this 5-6 mile workout, only 1 mile (4 x 400) should be done at your all out speed. Questions? Please ask! Reach out to your Crew in our FB group here or send me a private message here and let’s chat about it.
You can do this workout on a track, treadmill or in your neighborhood with a GPS watch. Don’t overthink it…just go out and start with a slow warm up, then push pace for a quarter mile, jog slow for a half mile, repeat this process 4 times, then recover with a nice and easy mile to mile and a half cool down.
The best way to get your speed work done is to plan ahead so you are mentally and physically prepared for it. Make sure to leave a few days in between your hard workouts and other effort sessions (hill work, tempo run, long run).
Rise up and be the best version of yourself Crew….your world is waiting! Shine and sparkle with sweat and give it all you’ve got!