Day 20: THIS IS LEG DAY!

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We are runners…and runners need strong legs!

What more needs to be said?

Let’s do this!

Day 20 exercises: 2-3 sets of 10

  • Squats (this is way too easy – double up and make it 3 x 20!)
  • Single Leg Balance
  • Weighted Hip Lift
  • :60 Wall Sit

Bonus: Modern Mom/Dad Hips – Hope to see everyone tackling this awesome hip strength workout today. 4 minutes per leg. You have time!


Extra Credit: Since today is leg day and we’re getting in some great hip work too…AND I know our 7 Key Stretches for Runners get boring…let’s throw in some yoga!

Yoga for Runners: Tight Hips and Legs


Speed Work: Have fun with fartleks this week Crew! Click here and scroll down Monday’s post for our speed play workout.


Day 20 “how to” videos:

Squats – Great for quads, hamstrings and glutes!


Single Leg Balance: Balance exercise to improve neuromuscular function, balance and coordination.

Originally, I was thinking of the single leg balance exercise that is basically the same as the single leg deadlift. Then I found this video and decided to switch it up a bit. Let’s try this single leg balance reach exercise and work on balance, coordination and core strength.


Weighted Hip Lift: For this exercise, find a bench or use the side of a low bend or couch. You can use a dumbbell in place of the barbell. Lift as high as you can using your hips and glutes and squeeze at the top. Hold your core in tight!


Wall Sit: You know how to do this one, right?? Here it is again…just in case. 🙂

Day 19: Excuses Don’t Burn Calories

Screen Shot 2017-06-19 at 5.00.22 AMBurpees almost always cause moaning and groaning, eye rolling, and even some under the breath cursing…not today Crew! These burpees are fun!

I ate horribly yesterday, so I woke up ready to kill this full body exercise day and work off some of the gluttony. Hope you’re all ready to join me. Let’s get sweaty and burn some calories!

Day 19 exercises: 2-3 sets of 10

  • Frog Burpees
  • Burning Bridge
  • 100 Jumping Jacks – 2 sets of 10 or 4 sets of 25
  • 5 Minute Plank

If you’re like me, and went overboard this weekend with Father’s Day celebrations, end of the school year parties, or just didn’t pay attention to the “moderation” rule at dinner, then it’s time to burn some extra calories today!

On average, we burn around 100 calories per mile when we run. There’s not many other ways we can burn calories quite that quickly. Here’s the deal…you can run through the exercises below and burn around 100 calories…OR you can run 1 more mile than you planned today. No run planned? Head out for 1 mile. 3 miles planned? Add 1 more! Whatever you plan was for today….add a little extra burn!

Bonus: Burn 100 Extra Calories – Your Choice or do the workout below

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Speed Work: Fartleks – Fartlek is Swedish for “speed play,” and that is exactly what it’s all about.

Unlike tempo and interval work, fartlek is unstructured and alternates moderate-to-hard efforts with easy throughout. After a warmup, you play with speed by running at faster efforts for short periods of time (to that tree, to the sign) followed by easy-effort running to recover. It’s fun in a group setting as you can alternate the leader and mix up the pace and time. And in doing so, you reap the mental benefits of being pushed by your buddies through an unpredictable workout. The goal is to keep it free-flowing so you’re untethered to the watch or a plan, and to run at harder efforts but not a specific pace.

Fartleks for weight loss and calorie burn – While running an easy three-miler a few days a week is better for weight loss than doing nothing, there is a smarter approach. Break out of your routine by boosting your intensity and doing different types of workouts, like this week’s fartlek speed workout. Sprinting is like starting and stopping a car, it burns more gas than a steady pace. Throwing some sprinting at higher speeds into a 45 minutes workout makes your body work harder and burns up to 30 percent more calories to keep up with the demand!


Day 19 “how to” videos:

Frog Burpees – This video shows you several ways to do this exercises. The key is to stay low and keep moving!


Burning Bridge – We’ve been doing these every Monday so you should have a good handle on them but watch the video below for a quick reminder.


Jump Rope – with or without jump rope. Remember, you don’t need a jump rope to get a good burn from this exercise. The video below shows you how to do it with a “pretend jump rope”.


5 Minute Rolling Plank: Take short breaks if/when you need too but get through these five minutes!

five-minute-plank

Monday is the day to work off those excess calories we consumed over the weekend, and set the tone for the week. Do nothing today…and burn nothing. Instead of making excuses, choose to do a little more than you planned today and let’s start the week off right!

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