The day after Christmas and we’re moving like slugs. Overly full bellies and wonderful memories wrapping us like hugs.
One day of indulgence and too little activity has us bloated and slow….only a few of the dedicated were out running in the snow.
For most, the only moving we did was the couch to the kitchen…the table to the bed. Is your body craving activity or is it just in my head?
All the sweets make me feel like I haven’t been active in weeks!
Time to get motivated…time to get moving…
Let’s work off those calories and get our bodies grooving!
Happy Monday after Christmas Crew…rest day is over…let’s get sweaty! 🙂
Day 26 exercises:
- Donkey Kick Workout
- Bonus: Calorie Burn – How many rounds do you need?
- One :60 Plank of your choice
Donkey Kick Workout – Follow along with me below and let’s get those buns burning!
Bonus: Calorie Burn – 1 round burns 100 calories. How many cookies did you eat? 😉
I’m committing to at least 3 rounds today!
Plank: Don’t forget your :60 plank. I want to see some proof! Video yourself for your one minute plank of choice. There’s so many options…what’s your favorite?
Speed Work: Throwing in some speed this week will help you burn off those remaining calories and following our IIP (Introduce, Improve, Perfect) mantra, we have one more week of 1/4 mile repeats. If you’ve been consistent this week should be your fastest week yet! Plan ahead for when you will get this done so the time doesn’t slip away. Come on Crew it’s the last week of the year…end the year with a FAST one!
Workout: 6x – 8X 1/4 mile repeats
Warm-Up – 5:00 jog followed by your choice of Dynamic Movements (high knees, butt kicks, leg swings, sideways shuffles, skipping, etc)
Work-Out – 6-8 x 1/4 Mile Repeats at a pace that is :30 faster than your race pace.
*2:00 standing or walking rest in between each one.
1/4 Mile is equivalent to 400 meters or one lap of a standard-sized track. Here’s a few examples of where your interval times would range, depending on your mile time.
- If you run a 13:00/mile, you should run the quarter-mile repeats in 2:45
- If you run a 12:00/mile, you should run the quarter-mile repeats in 2:30.
- If you run a 11:00/mile, you should run the quarter-mile repeats in 2:15.
- If you run a 10:00/mile, you should run the quarter-mile repeats in 2:00.
- If you run a 9:00/mile, you should run the quarter-mile repeats in 1:45.
- If you run a 8:00/mile, you should run the quarter-mile repeats in 1:30.
- If you run a 7:00/mile, you should run the quarter-mile repeats in 1:15.
Cool-Down – 5:00-10:00 easy jog (you’ve earned it!)
New Year, New Goals, New Dreams…
New Year’s is less than a week away…so it’s time to start thinking about goals. Here’s what I want to do….write down your goal and send it to me. It can be through FB PM here or you can be even more accountable and post it in Strong to the Core. Don’t make a willy nilly goal…think about it. It needs to be realistic and attainable. I will make a spreadsheet listing everyones goals for 2017. I won’t share it…but I will keep it handy to remind you throughout the year. Send me your address along with your goal. Close to the end of the year, I will mail you a note with the goal you set to see how close you are. Deal?
These are “active” goals that we will work on throughout 2017. It can be running a certain number of miles, reaching a goal weight, hitting a goal time at a race…just make it realistic and attainable. Think about it…and send it to me before Sunday.
The new year stands before us…let’s write an active, healthy, strong, and powerful chapter for 2017!