Days 7, 8, & 9: No Off Days

screen-shot-2016-10-06-at-10-16-20-pmAre you at your goal weight? Are you hitting your goal times?

If not…there’s no time for slacking!

Not calling anyone fat…so don’t get all huffy puffy…just saying…if you’re not where you want to be…get to work!

Day 7: Abs – 2 sets of 10

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

  • Renegade Rows
  • Weighted Sit Ups
  • Dead Bugs
  • Heel Touches
  • Bedtime Plank :60

Day 8: Long Run + 7 Key Stretches for Runners + Bedtime Plank

Day 9: Arms – 3 sets of 10 **** Stepping up!!

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

  • Halo Curls
  • Shoulder Press with Rotation
  • Push Ups
  • Elbow Kiss
  • Bedtime Plank

No bonuses…except for logging some miles! I will check in here and there when I can and of course will let you all know how things are going in Chicago!

Have a great weekend Crew!


Day 6: Hold Down the Fort

screen-shot-2016-10-06-at-5-17-20-amI’m traveling today Crew! Step up and hold down the fort while I’m battling to get to Chicago!

Pray for those of us traveling today…I have a feeling the airports are gonna be a madhouse. Pray for the Florida, Georgia and South Carolina folks….safety first!

Get your workout in and support your Crew!

Day 6 exercises: Legs – 2 sets of 10

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

  • Hero Lunge (:30 each side)
  • Fire Hydrant with Kick
  • Pistol Squat
  • Single Leg Hip Thrusts
  • Bedtime Plank (:60)

Bonus: #KillThoseCalves – This bonus workout is pretty simple but a great way to build some extra calf strength. Add it to your routine today!


That’s all for now Crew. Give each other some extra support today! 🙂