Sorry fellas…this one is for the ladies…but don’t try to skip out on arm day!

It’s a common problem for a lot of us. We work out, lose weight…and lose other stuff too!

Good news? They don’t go away…they just move around to make us stronger! 🙂

Let’s make sure we put those lost boobs to good use… it’s Arm Day! YAY!!

Day 14 exercises: 3 sets of 10 

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

• Push Ups
• Hammer Curls
• Monkey Arms
• Plank – Your Choice (:45 2X)

I know the monkey arms feel weird but try them. Use smaller weights if needed or grab some water bottles if you don’t have weights small enough.

Don’t forget to try the Hammer Curls Swings if you want to step it up a notch. Click here to see how these Hammer Curls swings are done and how they can help you run faster!

Bonus: Shoulder Shrugs – Training your upper body improves your posture and getting rid of rounded shoulders will help you get more air in and out of your lungs. You’ll also carry your arms more easily, wasting less energy in your runs. Try this exercise to stand taller and build strength in your shoulders and arms.

Use your heaviest weights and stand tall with weights in each hand,. Rise up on your toes while lifting your shoulders up to your ears. Come back down. Make sure you are using heavy enough weights to feel this in the top of your shoulders and in your calves. Repeat 15 times for 3 sets.

Extra Credit Photo: Let’s have a little fun today and see who can do some amazing back bends! I know a few Core Crew members who can rock these….Stretch out your arms and shoulder and show us your best back bend!

This is not a hard day y’all…should be pretty quick so take today to add in your speed work!

Speed Work: I haven’t had a chance to look through a lot of yesterday’s posts yet….but I haven’t seen much speed being thrown in this week. Show me some speed Crew! Click here and scroll t the bottom for this week’s speed work and pace info!

End your day with our 7 Key stretches for Runners, then pat yourself on the back for a hard days work!